16-Week Standard Distance Plan

Introducing our 16-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.

16-Week Structured Progression

Our plan is divided into four blocks:

• 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.

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. If you’re unsure of your target paces, just drop me an email when purchasing, and I’ll assist you.

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.

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 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