12-Week Advanced Standard Distance Triathlon Training Plan

12 Weeks to Your Fastest Standard Tri
Detailed, Targeted Training and Expert Guidance.
This advanced plan is your roadmap to peak performance, precision racing, and new personal bests at the Standard distance—all while balancing a busy schedule.

Achieve Your Goals

• Set New Records: Swim faster, ride stronger, and run more efficiently, pushing each discipline to its limit.


• Build Elite Fitness: Elevate endurance, refine your lactate threshold, and fine-tune your race strategy without risking burnout.


• Peak with Confidence: Arrive on race day feeling fresh, sharp, and fully prepared to surpass the competition.

Targets of the Plan

• Increase Endurance: Develop stamina to sustain strong efforts across all three disciplines.


• Enhance Race Pace: Sessions designed to help you sustain higher speeds for longer periods.


• Increase Power & Efficiency: Targeted bike and run workouts to build strength and efficiency.


• Optimize Transitions: Practice and refine transition skills to cut down wasted time on race day.

Structured Progression

• Weeks 1-4: Build a solid endurance base through steady, controlled efforts in swim, bike, and run.


• Weeks 5-8: Develop and maintain race pace across all three disciplines, focusing on strategic pacing and technique.


• Weeks 9-12: Taper intelligently, reducing overall volume so you arrive on race day energized and ready to peak.

Who Is This Plan For?

• Experienced Triathletes: If you’re eager to push your limits in each discipline and ready for a real test of commitment.


• PB Chasers: Aiming to crush personal bests? This plan brings speed, efficiency, and structure.


• Seasoned Competitors: For those seeking a high-performance, results-focused plan that maximizes both endurance and speed.


• Front-Pack Swimmers: Expecting to exit the swim among the leaders? Gain the edge with advanced swim sessions written by a professional coach.

Before Starting You Should Be Able To:

• Swim consistently faster than 1:50 per 100 meters.


• Cycle for 2 hours.


• Run for 1 hour.

What You Get

• 12 weeks of detailed training, designed for efficiency and impact.


• 7–9 sessions per week, including endurance, speed, and race-specific workouts broken into:


• 2 Swim Sessions: Technique refinement and speed endurance.


• 3 Bike Sessions: Power-focused intervals and race-specific efforts.


• 3 Run Sessions: Speed building and stamina work for a strong finish.


• 1 Strength Session: Boost overall athleticism and reduce injury risk.


• 1 Rest Day: Essential for recovery and longevity.

Reach New Heights

This plan goes beyond merely completing a Standard tri—it’s about refining your technique, breaking mental barriers, and discovering what you’re truly capable of. Every session plays a key role in your journey, moving you closer to that next PR.

Stand Out on Race Day
Make your next Standard triathlon your best yet. Commit now, and watch your performance reach new levels!