12-Week Standard Distance Triathlon Plan

Introducing our 12-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

• Focused on refining endurance, race-specific skills, and efficiency.


• Challenging but manageable progression over 12 weeks.


• Sessions designed to optimize your performance across all disciplines.

Recommended Starting Ability

• Swim consistently between 1:50 and 2:30 per 100 meters.


• Cycle for 2 hours.


• Run for 1 hour.

Balancing Training with a Busy Schedule

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


• Includes 3 runs, 3 bike rides, 2 swims, and 1 strength session weekly.


• Designed to integrate seamlessly with your busy lifestyle while ensuring progress across all disciplines.

12-Week Structured Progression

The plan is divided into three blocks:

• Block 1: Lays the foundation with steady, controlled efforts to build overall endurance.


• Block 2: Develops and maintains your race pace across all disciplines.


• Block 3: Focuses on tapering and peaking, reducing volume to sharpen your readiness for race day.

Mid-Pack Swim Sessions

Our swim sessions focus on technique, efficiency, and endurance, helping you improve your stroke to move up the pack. We also offer beginner and advanced swim options.

Training at the Right Intensity

Run and swim sessions are customized to your pace, and bike sessions are based on power or perceived exertion, requiring no special equipment. If you’re unsure of your target paces, leave your email when purchasing for personalized guidance.

Maintaining Motivation

The plan’s structured progression keeps your training engaging and motivating throughout the 12 weeks, ensuring you stay on track to achieve your goals.

Seamless Integration and Progress Tracking

The plan syncs with compatible smartwatches, allowing you to track your sessions effortlessly. Plus, I’m here to support you if you need any help—just leave your email when purchasing.

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 your full potential. My coaching cuts out wasted time, focusing on what truly matters. Whatever your race goal is, I’m here to guide you every step of the way.

Ready to Overcome Your Challenges?

This plan is for strong athletes ready to achieve their triathlon goals. Each session offers clear guidance so you know exactly what to do and why. Ready to elevate your training? Start today and train with purpose!

efficient-endurance.com