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20 Week Standard Distance Triathlon | Advanced (Int Swim) | Extremely Detailed | Free Coach Support

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20 Week Standard Distance Triathlon | Advanced (Int Swim) | Extremely Detailed | Free Coach Support

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Chris Searle - Efficient Endurance - Free Email Support

All plans by this Coach

Length

20 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Efficient Endurance

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 between 1:50 and 2:30 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.

20-Week 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.

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

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. Leave your email when purchasing and I will give you full support on your training 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. Chris Efficient Endurance Coach

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

How it Works

Load Your Plan

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:27:00 01:45:00
Bike x3
03:58:00 02:40:00
Swim x2
01:43:00 01:00:00
Day Off x1
—— ——
Strength x1
00:45:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Run
02:27:00 01:45:00
Bike
03:58:00 02:40:00
Swim
01:43:00 01:00:00
Day Off
—— ——
Strength
00:45:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

Chris Searle

Efficient Endurance

At Efficient Endurance, we are committed to assisting individuals in elevating their running, cycling, and swimming capabilities. We offer professional, detailed technique and endurance coaching services to help you in your journey.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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