Intermediate Full Distance Training Plan – Medium Volume (32 weeks, 7.5-15.5 hours per week)

This 32-week plan is tailored for athletes who can comfortably swim for 45-60 minutes, cycle for 2 hours, and run for 75 minutes. It's aimed at those with a base fitness level who want to conquer a Full-distance triathlon and finish strong. For beginner athletes or those requiring lower volume, take a look at our beginner plans here.

Our plan comes packed with weekly instructions, diving deep into your training objectives, race planning, new nutritional guidance, and psychological skills development. We focus on the 'why' behind each training phase, enabling you to train more efficiently.

All cycling and running sessions are structured workouts you can download directly to your training devices, Zwift, Trainer Road, and more. This functionality means you focus solely on the workout, eliminating the need to plan on the go.

Your swim sessions are not just laps in a pool. Where applicable, the swims are constructed using the workout builder, allowing for a seamless transfer to your training device. Say goodbye to carrying paper instructions poolside! We offer technique-centered swim sessions with key drills, all complemented by our coach's weekly advice to enhance your race preparation and mental readiness.

An initial pre-plan testing week is integrated into the plan to help you establish your pace, heart rate, and power zones, giving you a tailored training experience right from the start.

For personalised coaching, you can count on email support from our seasoned British Triathlon High Performing Coach and Training Peaks Level 2 certified coach, Chris. Reach him directly at info@tccendurance.com.

If your lifestyle or training needs change, we offer the flexibility to switch plans. For an experience customised to your strengths and weaknesses, inquire about our bespoke plans at info@tccendurance.com.

Key Aspects of the Plan:

• Begins at 7.5 hours per week (Swim 1:15, Bike 3:00, Run 3:15)


• Peaks at 15.5 hours per week (Swim 2:45, Bike 8:00, Run 4:20)


• Averages three swims, three bikes, and four runs per week (including brick sessions)


• Longest Swim: 1:45


• Longest Bike: 6:00


• Longest Run: 3:00


• Structured in a 3-week build with a 1-week recovery/test week

This plan incorporates recovery weeks to minimise fatigue and maximise performance. We know the significance of rest in your training journey.

For optimal training, the plan uses heart rate tracking for running, power for cycling, and pace/RPE for swimming. Owning a GPS watch with a heart rate monitor and a power meter is recommended. If you require a plan based solely on heart rate, pace, or RPE, see our other options here.