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20 Week Standard Distance Triathlon | Advanced (Beg Swim) | Highly Efficient | Free Coach Support

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20 Week Standard Distance Triathlon | Advanced (Beg Swim) | Highly Efficient | 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

Tri
DanRev

20-Week Advanced Standard Distance Triathlon Training Plan


20 Weeks to Your Fastest Standard Tri with Detailed, Targeted Training and Expert Guidance.
This advanced plan is your roadmap to achieving peak performance, racing with precision, and setting personal bests over the Standard distance.


Achieve Your Goals



  • Set New Records: Swim faster, ride harder, and run stronger to achieve your best performance.

  • Build Elite Fitness: Push your endurance, elevate your lactate threshold, and fine-tune your race strategy.

  • Peak with Confidence: Arrive on race day sharp, fresh, and ready to crush the competition.

Targets of the Plan


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

  • Enhance Speed & Power: Targeted sessions to improve VO2 max, race pace, and sustained intensity.

  • Maximize Strength & Efficiency: Strength training to boost injury resilience and overall race performance.

Structured Progression


  • 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.


Who Is This Plan For?



  • Experienced Triathletes: Athletes looking to push their limits and elevate their performance to new heights over the distance.

  • PB Chasers: Triathletes aiming to break personal bests and race with speed and efficiency.

  • Seasoned Competitors: Those who are ready for a structured, high-performance plan that maximizes training efficiency, endurance, and race-day readiness.

  • Developing Swimmers: Those expecting to exit the swim in the back third of the pack. All swim sessions are written by a highly experienced, professional swim coach.


Before Starting You Should Be Able To:



  • Swim consistently between 2:30 and 3:30 per 100 meters.

  • Cycle for an hour and a half.

  • Run for 1 hour.


What You Get



  • 20 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: Fine-tune technique and build speed endurance to improve efficiency.

  • 3 Bike Sessions: Target power and race-specific intensity for a strong bike leg.

  • 3 Run Sessions: Build speed and stamina to ensure you finish the race strong.

  • 1 Strength Session: Enhance overall athleticism and injury resilience.

  • 1 Rest Day: Crucial for recovery and recharging, helping you stay fresh and ready.


Check out our other Standard Distance Training Plans Here
extras

Reach New Heights


This plan isn’t just about completing the race—it’s about refining your skills, being efficient, and unlocking your true potential as a triathlete.


Every session is designed to boost your performance, with each step bringing you closer to your next personal best.
Stand out and make your next Standard triathlon your best yet.
Start today and take your training to the next level!

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

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
Bike x3
03:58:00 02:40:00
Run x3
02:29:00 01:45:00
Swim x2
01:42:00 01:00:00
Day Off x1
—— ——
strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
03:58:00 02:40:00
Run
02:29:00 01:45:00
Swim
01:42:00 01:00:00
Day Off
—— ——
strength
—— ——

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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