The NC❌ Intermediate 16-Week Triathlon Training Plan gives you a strategic four-month timeline to systematically build power, speed, and durability. Built for athletes with a solid foundation of fitness, this plan does not waste time on the basics. Instead it gives you the extra runway to safely layer higher-intensity intervals and serious volume without burning out. It adapts to whatever your target is, whether you are hunting a PR in a Sprint or Olympic, or building muscular endurance for a Half Ironman (70.3).
What you get in the plan
Day-by-day performance calendar: a seamless 112-day digital schedule. Every session is optimized to maximize fitness gains while respecting your recovery.
Extended 4-phase progression: steps from Base and Strength Prep into Specific Capacity, hits a high-yield Peak Volume phase, and finishes with a crisp Race Taper.
Threshold and tempo focus: structured workouts using a precise 5-zone framework, targeting lactate threshold and muscular endurance so you can hold a faster pace for longer.
Advanced swim and bike drills: high-stimulus intervals and pacing sets designed to raise your critical swim speed (CSS) and functional threshold power (FTP).
Race-simulated brick sessions: progressive bike-to-run workouts that train your mind and body to handle the shock of transition and lock into goal run pace immediately.
Who it is for
Experienced age-groupers chasing a specific time. Athletes moving up from Olympic to 70.3. Anyone who has raced enough to know their weakness and wants a plan long enough to fix it.
Questions we get
Why 16 weeks instead of 12? The extra four weeks buy you a real peak volume phase, which is where most of the durability for a longer race gets built.
Will this improve my FTP? That is one of its explicit targets. The bike intervals are threshold-focused rather than junk aerobic volume.
Can I run it back to back with another block? Yes, with a recovery week between. Do not stack two peak phases without one.
Self-guided triathlon training plans are non-refundable
