20-Week Standard Distance Plan

Introducing our 20-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 consistently between 2:30 and 3:30 per 100 meters.
• Cycle comfortably for an hour.
• Run for 40 minutes.

Balancing Training with a Busy Schedule

• 7 to 9 sessions each week, averaging just over an hour.
• A typical week includes 3 runs, 3 bike rides, 2 swims, and 1 strength session.
• Structured to ensure balanced progress across all disciplines.

20-Week Structured Progression

The plan is divided into five blocks:

• Block 1: Build endurance and set training zones with initial testing.
• Block 2: Increase volume and intensity as you adapt.
• Block 3: Maximize volume and challenge aerobic capacity.
• Block 4: Hone race pace with race simulations.
• Block 5: Taper, reduce volume, and maintain intensity for race day.

Enhancing Your Swim Skills

These swim sessions are designed for those who need to build confidence and refine technique, ensuring you complete the swim comfortably on race day.

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.

Ready to Overcome Your Challenges?

This plan is designed for those 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