16-Week Standard Distance Plan

Introducing our 16-week training plan. Whether you're a newer triathlete stepping up or aiming for a personal best, this plan is designed to support and challenge you throughout your journey, helping you achieve your best result possible. It's ideal for newer athletes looking to increase their training load or stronger athletes with limited time to train.

We understand the challenges of balancing training with life’s demands. That’s why our plan emphasizes efficiency, providing a clear and structured approach to help you reach your goals without overwhelming your schedule.

Key Features of the Plan

• Designed for triathletes aiming to improve race performance.


• Focused on building race-specific skills across all disciplines.


• Structured progression to help you peak on race day.

Recommended Starting Ability

• Swim faster than 1:50 per 100 meters.


• Run for 40 minutes.


• Cycle for 1 hour.

Balancing Training with a Busy Schedule

• 7 to 9 sessions per week, averaging around an hour long.


• A typical week includes 3 runs, 3 bike rides, 2 swims, and 1 strength session.


• This balanced approach keeps you motivated and progressing across all disciplines.

16-Week Structured Progression

Our plan is divided into four key blocks:

• Block 1: Build baseline fitness and set training zones with initial testing.


• Block 2: Develop race pace with consistent effort and speed work.


• Block 3: Refine pacing with race-specific sessions, including bricks.


• Block 4: Taper and peak, reducing volume for race-day readiness.

Improving Your Swim Skills

For advanced swimmers, our sessions are designed to help you maintain your edge and fine-tune your technique for maximum efficiency and speed. This plan is also available with beginner and intermediate swim sessions.

Training at the Right Intensity

Our run and swim sessions are tailored to your pace, ensuring optimal intensity for improvement. Bike sessions focus on power or perceived exertion, requiring no special equipment if you don't already have it.

Seamless Integration and Progress Tracking

Our plan syncs seamlessly with compatible smartwatches, allowing you to follow sessions live and track your progress. You’ll have access to the full training calendar to plan your week and monitor your journey. All plans come with my free support, leave your email and I will get in touch.

About Me

Hi, I’m Chris, head coach at Efficient Endurance. With over 12 years of professional experience, a Level 2 British Triathlon, and a British Swimming Level 3 qualification, my coaching focuses on efficiency, cutting out wasted time to help you achieve your goals.

Ready to Overcome Your Challenges?

This plan is designed for athletes ready to tackle their standard distance triathlon with confidence. With detailed guidance for every session, you’ll always know what you’re working on and why. Ready to elevate your training? Start today and train with purpose!

efficient-endurance.com