20-Week Standard Distance Plan
Introducing our 20-week training plan, tailored for triathletes with a solid base and ample training time. Focused on helping you achieve your personal best and fastest time, this plan will guide and challenge you throughout your journey.
We understand the challenges of balancing training with a busy life, refining race skills, and staying motivated. Our plan emphasizes efficiency and a structured path to success.
Key Features of the Plan
- Designed for athletes aiming for peak performance.
- Structured training blocks for consistent progress.
- Balanced sessions to fit into a busy lifestyle while optimizing performance.
Recommended Starting Ability
- Swim consistently faster than 1:50 per 100 meters.
- Cycle comfortably for 1.5 hours.
- Run for 1 hour.
Balancing Training with a Busy Schedule
- 7 to 9 sessions each week, averaging just over an hour long.
- A weekly routine includes 3 runs, 3 bike rides, 2 swims, and 1 strength session.
- Structured to ensure balance across all disciplines while fitting into your life.
Structured Progression
Our plan is divided into five key blocks:
- 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: Maximize volume, boost VO2 max, and challenge your aerobic capacity.
- Block 4: Hone race pace with efforts that simulate race conditions.
- Block 5: Taper and peak, reducing volume for recovery while maintaining intensity for race day.
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.
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.
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, I’m dedicated to helping athletes like you reach their full potential. My coaching focuses on efficiency, cutting out wasted time to help you achieve your goals.
Check out our other
Standard Distance Training Plans Here
Ready to Overcome Your Challenges?
This plan is designed for advanced 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
With over a decade of professional swim coaching and an international triathlon background, I help beginners and developing athletes build sustainable habits for endurance sport. I coach athletes currently training under 12 hours a week who may not have grown up in sport. My approach prioritises clarity, patience, and purpose behind every session, ensuring training fits around your life without unnecessary pressure.