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Chargement…
Chargement…
The L triathlon is an intermediate format between Olympic (M) and Half Ironman. Distances vary by organiser, typically around 2 km / 80 km / 20 km. Ideal for those wanting to step up in distance without jumping straight to Half.
The L format (or Long, or sometimes 113 by some organisers) is less standardised than other formats: distances vary between Olympic and Half Ironman, typically around 2 km swim, 80 km bike and 20 km run. Count 3h30 to 5h effort depending on level.
It's a relatively rare format in France (organisers often prefer Olympic for beginners or Half for confirmed athletes), but has its place as an intermediate step for a triathlete not ready for 90 km bike + half but wanting to step beyond Olympic. Always check the exact distances on the organiser's site before signing up.
Typical distances
2 km / 80 km / 20 km
Effort duration
3h30-5h
Weekly load
8-12h/week
A typical example for 10h training in specific phase.
A 14-18 week prep split into 3 blocks.
Weeks 1-6
Goal: build endurance across 3 disciplines. Long bike 2h-2h30, run 75-90 min, swim 3 sessions. No high intensity. 1 short brick per week.
Weeks 7-13
Goal: develop specific 80 km bike + 20 km run pace. Long intervals in running (1000 m, 8-10 min threshold), threshold bike intervals. 1 longer weekly brick (1h45-2h bike + 30-40 min run).
Weeks 14-16
Goal: recover. Volume reduced 30-40%. Last long bike 10 days before. 2-3 rest days before start.
Always check exact distances on the organiser's site — an L can range from 1.5 km / 60 km / 15 km to 2.5 km / 100 km / 25 km depending on the race.
Adapt race nutrition: 30 to 50g carbs/hour depending on your target effort duration (3h30 or 5h).
On the bike (80 km), stay in your high endurance zone (zone 2-3). The final 20 km still requires freshness.
Targeting Olympic → L → Half in the season: space races at least 8-10 weeks apart for recovery.
L is a good test before Half if you're hesitant to jump directly. Finishing your L comfortably makes Half reachable with 2-3 more months of prep.
Triathlon training — Overview
The 5 formats explained on 1 page.
Olympic triathlon training
The format below L.
Half Ironman training
The format above L.
Bike-run brick training
The key T2 session.
Pick your race and train for it
The race calendar: training partners, nearby routes and carpooling for every event
Create your free TriMates account, set your target format and find your partners.