16-Week Advanced Standard Distance Triathlon Training Plan
16 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.
- 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.
- Optimize Race Execution: Develop pacing strategies and race-day confidence.
- Maximize Strength & Efficiency: Strength training to boost injury resilience and overall race performance.
Structured Progression
- Block 1: Build a strong foundation with steady efforts and initial testing to set training zones.
- Block 2: Develop race pace across all disciplines with consistent effort and speed.
- Block 3: Refine race pacing with race-specific sessions and simulations.
- Block 4: Taper and peak by reducing volume for optimal race-day readiness.
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.
- 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 1 hour.
What You Get
- 16 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.
- 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
Reach New Heights
This plan isn’t just about completing the race—it’s about refining your skills and pushing your limits
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!
With over a decade of professional swim coaching and an international triathlon background, I help beginners and developing athletes build sustainable habits for endurance sport. I coach athletes currently training under 12 hours a week who may not have grown up in sport. My approach prioritises clarity, patience, and purpose behind every session, ensuring training fits around your life without unnecessary pressure.