30-Week Full Distance Triathlon Training Plan

This 30-week training plan is your pathway to peak performance, designed for intermediate athletes striving to go faster, feel stronger, and achieve their best result without the risk of overtraining or underperforming.

The Benefits for You

• Boost Performance: Every session is purpose-driven, designed to improve your endurance, strength, and race-day sharpness.


• Progress with Purpose: A clear 30-week roadmap, crafted by an experienced coach, helps you develop the endurance, skills, and strategy needed to excel on race day.


• Confidence on Race Day: Approach race day feeling prepared, strong, and ready to achieve your goals.

Targets of the Plan

• Improve Overall Endurance: Build the stamina to complete an Full Distance Tri comfortably.


• Enhance Race Pacing: Develop effective pacing strategies to avoid burnout on race day.


• Optimize Training Gains: Focus on progressive overload to steadily improve without excessive fatigue.


• Achieve a Strong Finish: Maintain consistency and confidence through all three disciplines.

Structured Progression

• Phase 1: Build endurance and establish training zones.


• Phase 2: Increase volume and adapt to longer sessions.


• Phase 3: Maximize aerobic efficiency and stamina.


• Phase 4: Introduce race-pace and threshold training.


• Phase 5: Race simulation with extended bike and run efforts.


• Phase 6: Taper and peak to arrive fresh and race-ready.

Who Is This Plan For?

• Ambitious Athletes: Perfect for intermediate athletes ready to take on challenges, improve endurance, and push toward their next level of performance.


• Focused Competitors: Designed for those committed to maximizing race-day potential, refining their skills, and achieving well-rounded improvement across all triathlon disciplines.


• Front-Pack Swimmers: Ideal for athletes expecting to be toward the front of the swim.

This Plan Is Ideal for Athletes Who Can:

• Swim consistently faster than 1:50 per 100.


• Cycle comfortably for 2 hours.


• Run for an hour and a half.

What You Get

• 6–8 sessions per week, including endurance, speed, and race-specific workouts.


• 2 Swim Sessions: Focused on fine-tuning technique and building endurance.


• 2 Bike Sessions: Targeting endurance and race-specific intensity.


• 2 Run Sessions: Designed for stamina and confidence.


• 1 Strength Session: Enhancing overall athleticism and injury resilience.


• 1-2 Rest Days: Crucial for recovery and recharging.

Why This Plan Works

• Optimized Workouts: Sessions tailored to power and pace zones for targeted improvement.


• Smartwatch Integration: Sync with your smartwatch for live tracking and feedback.


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


• Purpose-Driven Sessions: Every workout contributes to overall race readiness.

Start Your Journey

Imagine crossing the finish line of your Full Distance triathlon, knowing you’ve trained with purpose and pushed your limits. This plan is efficiently structured to ensure every session counts.