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12 Week Standard Distance Triathlon | Intermediate (Int Swim)| Highly Efficient | Free Coach Support

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12 Week Standard Distance Triathlon | Intermediate (Int 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

12 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

Triathlon


DanReview

12-Week Intermediate Standard Distance Triathlon Training Plan

Your Path to a Faster, Smarter Standard Triathlon—With Expert Coaching Support in Just 12 Weeks.
This intermediate plan is your guide to building endurance, racing smart, and standing out at your Standard distance triathlon.

Achieve Your Goals


  • Crush Your PB: Swim more efficiently, ride stronger and run faster with full confidence in your training.

  • Increase Speed & Stamina: Boost your aerobic system and lactate threshold for sustained performance.

  • Peak with Precision: Enter race day feeling sharp, fresh, and primed to perform.

Targets of the Plan


  • Develop Endurance: Build the fitness necessary to sustain effort 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.

Structured Progression


  • Block 1: Builds your endurance with steady efforts to establish a solid foundation.

  • Block 2: Refines and maintains your race pace, improving efficiency in all areas.

  • Block 3: Focuses on tapering and peaking, reducing volume to ensure you’re race-day ready.

Who Is This Plan For?


  • Triathletes With Some Experience: Those ready to take their ability to the next level.

  • PB Chasers: Those aiming to do their fastest Standard Distance Triathlon.

  • Dedicated Performers: Triathletes looking for structure, progression, and results.

  • Mid-Pack Swimmers: Those expecting to exit the swim in the middle third of the pack with swim sessions written by a highly experienced, professional swim coach.


Before Starting You Should Be Able To:



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

  • Cycle for an hour and a half.

  • Run for an hour.

What You Get


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

  • 6–9 sessions per week, including endurance, speed, and race-specific workouts broken into:

  • 2 Swim Sessions: Fine-tune technique and build speed endurance.

  • 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
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Reach New Heights

This plan isn’t just about completing the race—it’s about refining your skills, pushing your limits, 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
03:33:00 01:38:00
Run x3
02:30:00 01:45:00
Swim x2
01:44:00 01:00:00
Day Off x1
—— ——
strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
03:33:00 01:38:00
Run
02:30:00 01:45:00
Swim
01:44:00 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.

Still have questions about this plan?
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