Long distance preparation

Complete season preparation for a long distance race

Level 2: Advanced
4 x 8 weeks

Training content

A consistent and progressive seasonal build-up over 32 weeks, ending with a long distance. In four training phases over 8 weeks each, the complete spectrum for a successful long distance is covered, from the basics to race-specific content. In each 8-week cycle you have the possibility to choose between training plans with different training time per week (10-12 h or 12-15 h). 


If you have more or less time, you can flexibly delete training weeks, insert special weeks (training camp, circumference week, etc.) or run through individual parts of the training phases twice.

Target group

Triathletes who have already gained experience on the middle distance and now dare the step to the longer distance or experienced long distance athletes who want to finish the race solidly with a relatively manageable training time per week.

Course of the training series

Only three steps to the training plan​

  1. Book KickAss subscription
    In the first step you have to choose a subscription. The training plans are available in the subscriptions KickAss Basic and KickAss Student.
  2. Activate training plans
    In the second step you can unlock and activate the training plans via your account.
  3. Open training plans and get started
    In the last step you only have to open the training plans. You will be automatically redirected to our training platform AZUM, set up a profile there and you can start right away.

All benefits at a glance​

  • Complete, self-consistent seasonal structure
  • Flexible adaptation of training sessions 
  • Weekly yoga, strength or mobility sessions
  • Meal plans to accompany the sessions

Questions & Answers​


The training plan templates are divided into three skill levels. From beginners who are relatively new to triathlon and want to finish their first race to advanced athletes and ambitious triathletes who want to achieve a top ranking. Using the filter function and the descriptions, you will find exactly the right plan that fits your level.

The training plan templates are each divided into 8-week blocks that build on each other. From the basic training to the build up training I and II to the final competition preparation, you run through a complete season up to your planned competition. Of course, it is also possible to join in between and skip individual phases. Always orientate yourself backwards from your target competition with which phase you should start. After you have loaded the plan into the AZUM training platform, you can also delete or move individual weeks. 

In our training series you will get suggestions for a complete seasonal build-up to your target competition.

In order to train in your individual training zones, we recommend that you determine them using the Power-Performance Decoder or a performance diagnostic. You should repeat this at regular intervals (12-16 weeks) to check your progress and adjust the profile. Our KickAss coaches will be happy to support you if you have problems entering the metabolic profile.

Of course. We have special training camp weeks planned for you that you can integrate into your existing schedule.

Yes, in the AZUM training platform you can link your sports watch (Garmin, Polar, Suunto, Wahoo) and export the planned units. You also have the option to export cycling units to Zwift. 

4 Week Triathlon Plan by Philipp Seipp for free!

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