2026 Advanced Full Distance Competitive Training Plan – High Volume (24 weeks, 8.5–18 hours per week)

This plan is built for experienced athletes targeting a full-distance triathlon who want to race competitively and chase a PB — not just “get it done”. You should be able to swim for 45–60 minutes non-stop, cycle for 2.25 hours, and run for 90 minutes before you start. If you need to build your base first, check our intermediate and beginner plans here.

Across 24 weeks, you’ll follow a clear phase-by-phase structure with weekly guidance so you understand what you’re doing and why it matters at that point in the build — helping you train smarter, manage fatigue, and arrive on the start line ready to perform.

Includes Structured Workouts

All bike and run sessions are delivered as structured workouts in TrainingPeaks and can be synced to compatible devices and platforms (e.g., Zwift / TrainerRoad). That means less guesswork and better execution, especially when sessions get specific.

Swim Sessions With Purpose

Swim sessions include clear descriptions, key drills, and coaching cues to improve technique and efficiency (not just fitness). Where applicable, sessions are built using Workout Builder so you can follow them directly on your device poolside.

Weekly Coaching Insights + Testing

Each week includes guidance on session intent, race planning, nutrition strategy, and practical race-focused advice. A dedicated testing week is included to help set your swim pace/RPE, run heart-rate zones, and bike power zones.

Plan Snapshot

• Duration: 24 weeks


• Weekly volume: starts ~8.5 hrs/week and builds to ~18 hrs/week


• Typical week: 3 swims, 3 bikes, 4 runs + 1 day off (brick sessions included where appropriate)


• Average weekly volume: ~12h 40m (Swim 2:26 • Bike 6:06 • Run 4:08)


• Longest sessions: Swim 1:30 • Bike 6:30 • Run 3:15


• Structure: 3-week build + 1-week recovery/test rhythm

This plan works best using power for the bike, heart rate for the run, and pace/RPE for the swim. A power meter, heart-rate monitor, and GPS watch are recommended to get the best from the programme. If you need a HR-only / pace-only / RPE-based option, check our other plans here.

Support + Flexibility

All plans include email support. If you have questions, contact Coach Chris (British Triathlon High Performing Coach and TrainingPeaks Level 2 certified coach) at info@tccendurance.com.

Need a different volume level, or want a bespoke plan built around your lifestyle and limiters (without full coaching)? Email info@tccendurance.com and we’ll point you in the right direction.

This plan includes a Free Basic TrainingPeaks account, so you can access sessions on mobile/desktop and keep everything organised in your TrainingPeaks calendar from day one.