BROWNLEE FITNESS Long Distance Triathlon Training Plan - 16 Weeks


If you're an experienced triathlete looking to enhance your long course distance or IRONMAN triathlon training? This training plan from Brownlee Fitness will guide you through 16 weeks of structured training so you can hit the start line feeling strong. Developed with expertise from legends of the Olympic triathlon scene, Alistair Brownlee and Jonny Brownlee, this training plan will help you level up your fitness.

  • Level - Intermediate
  • Duration - 16 weeks
  • Sessions - 4 to 11 per week
  • Av. Hours - 10.3 per week

Ideal for beginners or those coming back to triathlon after a break, this plan is suitable for those with a moderate level of existing fitness who can:

  • Swim 2000m non-stop
  • Bike for 180 minutes
  • Run for 60 minutes

Not quite there yet? Start with the Brownlee Fitness Middle Distance Triathlon Training Plan instead!

A long course or iron distance triathlon typically involves a 3.8km swim, a 180km bike, and a 42.2km run. If you're looking to take on other triathlon distances or a duathlon, check out the rest of our multisport training programs.

Within 24 hours of purchase, you will receive an email from to start setting up your training profile and plan.

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