Training plan 2026/27
A snapshot of my plan on 2026-10-04 — I don’t update this page as the plan changes
Fionia Long Distance — 5 September 2027
Full-distance triathlon: 3.8 km swim from Nyborg, 180 km bike to Odense, 42.2 km run in Odense. My one A-race this season.
Goal: sub-10:00
336 days (48 weeks) to go on 4 October 2026.
Swim1:252:14/100 m
T14:00
Bike5:20180 km
T22:00
Run3:154:37/km
My leg targets add up to 10:06 today, so I still have about 6 minutes to find during the season to get under 10 hours.
Season timeline
My season is 13 blocks, from 1 September 2026 to race day. Block 1 is done; block 2 starts on 5 October.
B109-01
done
done
B210-05
now
now
B311-02
B411-30
B512-28
B601-25
B702-22
B803-22
B904-19
B1005-17
B1106-14
B1207-12
B1308-09
race
race
Baselines
Limiter development (swim)
Bike threshold build
Specific preparation
Race specific and taper
Phases
| Dates | Phase | Main aim | Second aim |
|---|---|---|---|
| 2026-09-01 → 10-04 | Baselines (B1) | Measure the swim at race distance | Start the bike endurance test series; bike threshold test |
| 2026-10-05 → 2027-01-24 | Limiter development (B2–B5) | Swim: more swimming, technique, and holding pace over distance | Bike aerobic base and threshold support, indoors |
| 2027-01-25 → 04-18 | Bike threshold build (B6–B8) | Raise my bike threshold and how long I can hold it | Hold the swim gains; keep the run |
| 2027-04-19 → 06-13 | Specific preparation (B9–B10) | Race power held late in long rides, in the aero position, fuelled. Open water returns | Bike-to-run; a half-distance B-race |
| 2027-06-14 → 09-05 | Race specific and taper (B11–B13) | Race simulation, then arrive fresh | Nothing new |
Blocks and weekly hours
My average planned hours per week. Blocks 2–5 are planning numbers; from block 6 they are rough and will change. My ceiling is 15 hours a week.
| Block | Dates | Focus | Swim | Bike | Run | Strength | Total |
|---|---|---|---|---|---|---|---|
| B1 ✓ | 09-01 → 10-04 | Measure the swim; set baselines | see block 1 below | ||||
| B2 ▶ | 10-05 → 11-01 | Swim dose up | 3.0 | 4.5 | 3.5 | 1.5 | 12.5 |
| B3 | 11-02 → 11-29 | Swim pace over distance. First brick | 3.0–3.5 | 5.0 | 3.5–4.0 | 1.5 | 13.0–14.0 |
| B4 | 11-30 → 12-27 | Swim volume peak | 3.5–4.0 | 5.0 | 3.5 | 1.5 | 13.5–14.0 |
| B5 | 12-28 → 01-24 | Consolidate swim. Bike threshold starts | 3.5–4.0 | 5.0–5.5 | 3.5 | 1.5 | 13.5–14.5 |
| B6 | 01-25 → 02-21 | Bike threshold, first dedicated block | 3.0 | 5.5–6.0 | 3.5–4.0 | 1.5 | 13.5–14.5 |
| B7 | 02-22 → 03-21 | Bike threshold, longer efforts | 3.0 | 6.0–6.5 | 3.5–4.0 | 1.5 | 14.0–15.0 |
| B8 | 03-22 → 04-18 | Bike threshold consolidation | 3.0 | 6.0–6.5 | 4.0 | 1.5 | 14.5–15.0 |
| B9 | 04-19 → 05-16 | Race power late in rides. Open water back | 2.5–3.0 | 6.0–6.5 | 4.0 | 1.5 | 14.0–15.0 |
| B10 | 05-17 → 06-13 | Race-specific volume. B-race | 2.5–3.0 | 6.5–7.0 | 4.0–4.5 | 1.5 | 14.5–15.0 |
| B11 | 06-14 → 07-11 | Long continuous race-pace riding | 2.5–3.0 | 6.5–7.5 | 4.0–4.5 | 1.0 | 14.0–15.0 |
| B12 | 07-12 → 08-08 | Race simulation. Peak block | 2.5–3.0 | 6.5–7.5 | 4.0–4.5 | 1.0 | 14.0–15.0 |
| B13 | 08-09 → 09-05 | Taper. Week 1 hard, then down | 1.5–2.5 | 2.5–6.0 | 1.5–4.0 | 0–0.75 | 6.0–13.0 |
Races
| Date | Race | Priority | Result / role |
|---|---|---|---|
| 2026-09-06 | Alssundman, half-distance triathlon | B | Raced: 5:31:54 |
| 2026-09-20 | VM Halvmarathon | C | Raced: 1:30:29, a controlled effort |
| 2026-09-27 | HCA Marathon | C | Raced: 3:23:21, a fuelling rehearsal with no time target |
| May–June 2027 | A half-distance triathlon, not yet chosen | B | Planned for block 10 as a race rehearsal |
| 2027-09-05 | Fionia Long Distance, full distance | A | Goal: sub-10:00 |
Tests and benchmarks
| When | Sport | Test |
|---|---|---|
| B1, 2026-09-12 ✓ | Swim | 3.8 km continuous, open water, wetsuit: 1:44:53 |
| B1, 2026-09-13 ✓ | Bike | Endurance benchmark: 2 × 30 min at 185–190 W after about 2,000 kJ |
| B1, 2026-09-22 ✓ | Swim | CSS test (400 m + 200 m), 25 m pool: no valid result, retest in B2 |
| B1, 2026-10-03 ✓ | Bike | Threshold test: 234 W for 45:10 on the trainer |
| B2, Sun 2026-10-25 | Run | Run durability benchmark: pace 4:45/km before and after a 2-hour run |
| B2, Tue 2026-10-27 | Swim | CSS retest, 25 m pool |
| B2, Sat 2026-10-31 | Run | 5 km on the 400 m track |
| B3, week of 2026-11-09 | Bike + run | Bike-to-run benchmark: 2:30 bike at race power, then 45 min run |
| B3, week 4 | Bike | Threshold test |
| B4, Tue 2026-12-22 | Swim | CSS test (then every 8 weeks: B6 Tue 2027-02-16, B8 Tue 2027-04-13). The dates move if the October retest gives no valid result |
| B4, B6, B8, week 4 | Run | Run test slot |
| B5, B7, B9 | Bike | Threshold test |
| B9 | Bike + run | Bike-to-run benchmark, repeated |
| B10 | Bike | Maximal threshold test |
| B11 | Run | Maximal run test |
| B12, week of 2027-08-02 | Bike + run | Full brick at race power and race fuelling: the season's peak test |
| B13 | — | No tests from 2027-08-16. The race is the test |
Block 1 — Baselines (completed)
2026-09-01 → 10-04 · 5 weeks · three races and four tests
A measuring block, not a building block. Planned weekly hours including races: 10.0, 11.3, 8.6, 7.5 and 5.6. I completed 38 h 36 min of training over the five weeks.
- Alssundman, half-distance triathlon (09-06): 5:31:54.
- 3.8 km open-water swim in a wetsuit (09-12): 1:44:53, 2:46/100 m on average. Pace went from 2:22 to 3:05 per 100 m over the distance.
- Bike endurance benchmark (09-13): 2 × 30 min at 185–190 W after about 2,000 kJ of riding, with no drift between the halves.
- Bike threshold intervals (09-15): 3 × 10 min at 241–250 W, all in the target band.
- VM Halvmarathon (09-20): 1:30:29, run as a controlled effort.
- CSS swim test (09-22): 400 m in 8:33.3; no valid CSS, so it is retested in block 2.
- HCA Marathon (09-27): 3:23:21, a fuelling rehearsal at about 86 g carbohydrate per hour.
- Bike threshold test (10-03): 234 W for 45:10 on the trainer. My first threshold test, and the base for every bike target in block 2.
Block 2 — Swim dose up (current)
2026-10-05 → 11-01 · 4 weeks · 12.5 h/week on average
What I’m testing: if I swim three to four times a week, with more metres each week and one continuous set per swim read from the pace clock, my 400 m time-trial pace improves by at least 5 s per 100 m.
Bike targets are trainer watts from my 234 W test. Run targets are Stryd power. Swim continuous sets are at race pace, 2:14/100 m, within 4 s either side.
Weekly structure
| Week | Role | Swim | Bike | Run | Strength | Total | Test |
|---|---|---|---|---|---|---|---|
| 1 (10-05) | Build | 3.0 | 4.5 | 3.75 | 0:40 + 1:00 | 12.9 | — |
| 2 (10-12) | Progress | 4.0 | 4.5 | 3.75 | 0:40 + 1:00 | 13.9 | — |
| 3 (10-19) | Overload | 3.0 | 5.25 | 4.33 | 0:40 + 1:00 | 14.3 | Run durability, Sun 10-25 |
| 4 (10-26) | Recovery + tests | 2.0 | 4.0 | 2.33 | 0:30 | 8.8 | CSS Tue 10-27; 5 km Sat 10-31 |
My swim hours are booked pool time. Swim metres per week: 5,200 → 7,600 → 6,400 → 3,600.
Sessions by day
Week 1 · 5–11 October
- Mon 10-05
- Swim, 25 m pool, 1,600 m with a continuous 400 m. Strength, upper body and core, 40 min
- Tue 10-06
- Easy run 45 min, under 239 W. Swim, 25 m pool, 1,600 m with a continuous 400 m
- Wed 10-07
- Bike, above threshold, 1:00 indoor: 5 × 3 min at 269 W (key workout 1). Strength, lower body, 1:00 in the evening
- Thu 10-08
- Swim, 50 m pool, 2,000 m with a continuous 600 m. Easy bike 45 min at 129–159 W
- Fri 10-09
- Threshold run 1:00: 15 min easy with 3 × 20 s strides, 3 × 10 min at 284–296 W with 2 min jog, 10 min easy
- Sat 10-10
- Long ride 2:45 at 159–180 W, 90 g/h
- Sun 10-11
- Long run 2:00 at 227–245 W, 90 g/h
Week 2 · 12–18 October
- Mon 10-12
- Swim, 25 m pool, 1,800 m with a continuous 500 m. Strength, upper body and core, 40 min
- Tue 10-13
- Easy run 45 min, under 239 W. Swim, 25 m pool, 1,800 m with a continuous 500 m
- Wed 10-14
- Bike, above threshold: 6 × 3 min at 269 W. Strength, lower body, 1:00
- Thu 10-15
- Swim, 50 m pool, 2,200 m with a continuous 800 m. Easy bike 45 min at 129–159 W
- Fri 10-16
- Run intervals 1:00: 15 min easy, 5 × 3 min at 314–326 W with 2:30 jog, 10 min easy
- Sat 10-17
- Squad swim 10:00–11:00, 1,800 m with a continuous 500 m. Then long ride 2:45 at 159–180 W, 90 g/h
- Sun 10-18
- Long run 2:00 at 227–245 W, 90 g/h
Week 3 · 19–25 October
- Mon 10-19
- Swim, 25 m pool, 2,000 m with a continuous 600 m. Strength, upper body and core, 40 min
- Tue 10-20
- Easy run 45 min, under 239 W. Swim, 25 m pool, 2,000 m with a continuous 600 m
- Wed 10-21
- Bike, above threshold: 5 × 4 min at 262 W. Strength, lower body, 1:00
- Thu 10-22
- Swim, 50 m pool, 2,400 m with a continuous 1,000 m. Easy bike 45 min at 129–159 W
- Fri 10-23
- Easy run 45 min with 6 × 20 s strides
- Sat 10-24
- Long ride 3:30 at 159–180 W, climbs under 199 W, 90 g/h
- Sun 10-25
- Run durability benchmark (key workout 3)
Week 4 · 26 October – 1 November (recovery and tests)
- Mon 10-26
- Easy run 40 min, under 236 W. No swim
- Tue 10-27
- CSS swim retest (key workout 2)
- Wed 10-28
- Bike openers 50 min: 3 × 1 min at 269 W, 2 min easy between, the rest at 150–164 W. Strength, light, 30 min
- Thu 10-29
- Easy run 40 min with 4 × 20 s strides. Swim, 50 m pool, 1,800 m easy
- Fri 10-30
- Easy bike 40 min at 129–150 W
- Sat 10-31
- 5 km on the track (key workout 4)
- Sun 11-01
- Long ride 2:30 at 150–168 W, 90 g/h
Key workouts
| Workout | Structure and targets |
|---|---|
|
1. Above-threshold bike Wed 10-07, 10-14, 10-21 |
15 min warm-up at 129–176 W with 3 × 30 s fast. Main set 5 × 3 min at 269 W (week 2: 6 × 3 min; week 3: 5 × 4 min at 262 W), 3 min at 117 W between. 18 min cool-down at 129–150 W. Cadence 85–95 rpm, ERG mode. Stop if two reps in a row fall under 257 W. |
|
2. CSS retest Tue 10-27 |
25 m pool, no swim the day before. Warm-up 400 m easy, 4 × 50 m build, 100 m easy. 400 m all-out and even (about 2:03/100 m), then at least 20 min easy, then 200 m all-out. Target: 400 m in 8:13 or faster (8:33.3 in September). |
|
3. Run durability benchmark Sun 10-25 |
15 min warm-up under 239 W. 12 min at 4:45/km. 5 min settle, then 115 min long run at 227–245 W. 12 min at 4:45/km again. 10 min walk or jog. Flat, repeatable route. Fuel about 23 g carbohydrate every 15 min (90 g/h) between the two 12-minute efforts. The pace is fixed; the change in power and heart rate is the result. |
|
4. 5 km on the track Sat 10-31 |
400 m track at the University of Southern Denmark. 20 min warm-up with 4 × 20 s strides. 5 km all-out and even: laps of 1:33–1:35 for 2 km, then race the last 3 km. Target: 19:40 or faster at an average of at least 302 W. Postponed in strong wind or rain. 10 min cool-down. |
Fuelling on long rides and long runs: 90 g carbohydrate per hour, about 23 g every 15 minutes from the start to 15 minutes before the end, with 500–600 ml water an hour.
Blocks 3–13
As my season plan describes them today. I plan each block in detail in the four weeks before it starts.
| Block | Dates | Main aim | Second aim | Key test |
|---|---|---|---|---|
| B3 | 2026-11-02 → 11-29 | Swim: holding pace when tired | Bike threshold work returns; first brick | Bike-to-run benchmark (week 2); bike endurance benchmark (week 3); bike threshold test |
| B4 | 2026-11-30 → 12-27 | Swim volume up to 4.0 h/week | Bike base | Run durability benchmark; CSS test Tue 12-22; run test slot. Christmas week is the recovery week |
| B5 | 2026-12-28 → 2027-01-24 | Consolidate the swim | Bike threshold starts | Bike endurance benchmark; bike threshold test |
| B6 | 2027-01-25 → 02-21 | Bike threshold, first dedicated block | Hold the swim | Run durability benchmark; CSS test Tue 02-16; run test slot |
| B7 | 2027-02-22 → 03-21 | Bike threshold, held longer | Structured running returns | Bike endurance benchmark; bike threshold test |
| B8 | 2027-03-22 → 04-18 | Bike threshold consolidation | Longer long rides | CSS test Tue 04-13; run durability benchmark; run test slot |
| B9 | 2027-04-19 → 05-16 | Race power held late, in the aero position, fuelled | Open-water swimming returns; brick repeat | Bike endurance benchmark at race power; bike-to-run benchmark; bike threshold test |
| B10 | 2027-05-17 → 06-13 | Race-specific bike and run volume | Half-distance B-race, if entered | The B-race; maximal bike threshold test |
| B11 | 2027-06-14 → 07-11 | Long continuous race-pace riding | Bike-to-run at race fuelling | Maximal run test |
| B12 | 2027-07-12 → 08-08 | Race simulation | Final fuelling and pacing rehearsal | Full brick at race power and race fuelling: the season's peak test |
| B13 | 2027-08-09 → 09-05 | Taper. Arrive fresh | Nothing new | None. Last long ride and run about 08-15; taper from 08-16 |