20-Week Advanced Full Distance Training Plan

This 20-week plan is designed for experienced full distance athletes looking to maximize performance, fine-tune race strategy, and achieve peak endurance.

The Benefits for You

• Elite Endurance Development: Targeted training across all disciplines to optimize race-day performance.


• Structured Progression: A step-by-step plan to fine-tune your strength, endurance, and race strategy.


• Confidence on Race Day: Build the skills, pacing, and fitness needed to perform at your best.

Targets of the Plan

• Set a Personal Best: Maximize your endurance and speed across swim, bike, and run.


• Master Race Execution: Learn advanced pacing strategies and energy management for a strong finish.


• Optimize Recovery: Balance high-intensity training with strategic recovery for peak performance.

Structured Progression

• Block 1: Establish baseline fitness and build endurance with initial testing to set training zones.


• Block 2: Increase volume and intensify sessions as your body adapts.


• Block 3: Maximise volume and hone race pace with efforts that simulate race conditions.


• Block 4: Taper and peak, reducing volume for recovery while maintaining intensity for race day.

Who Is This Plan For?

• Competitive Full Distance Athletes: Designed for experienced triathletes aiming for high performance.


• Time-Conscious Performers: Ideal for athletes balancing intense training with recovery.


• Swim Sessions for Front-Pack Swimmers: Best suited for athletes expecting to be towards the head of the swim pack.

This Plan Is Ideal for Athletes Who Can:

• Swim consistently faster than 1:50 per 100 meters.


• Cycle comfortably for 2 hours.


• Run for an hour and a half.

What You Get

• 8–10 sessions per week, including endurance, speed, and race-specific workouts.


• 2 Swim Sessions: Focused on fine-tuning technique and refining open water efficiency.


• 3 Bike Sessions: Targeting power, endurance, and race-specific pacing.


• 3 Run Sessions: Designed to build speed and stamina for strong marathon execution.


• 2 Strength Sessions: Improving overall athleticism and injury resilience.


• 1 Rest Day: Essential for recovery and peak performance.

Why This Plan Works

• Advanced Structure: Designed to push limits and refine race execution.


• Smartwatch Integration: Sync workouts for live tracking and performance insights.


• Expert Support: Receive personal email guidance throughout your training.


• Confidence-Focused Training: Ensures you’re fully prepared to execute your best race.

Start Your Journey

Imagine crossing the finish line of your Full Distance Tri, knowing you’ve trained with precision and purpose. This plan is designed to elevate your performance and bring out your best.