16 Week Standard Distance Triathlon | Intermediate (Beg Swim)| Highly Efficient | Free Coach Support
16 Week Standard Distance Triathlon | Intermediate (Beg Swim)| Highly Efficient | Free Coach Support
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
16-Week Intermediate Standard Distance Triathlon Training Plan
Your Path to a Faster, Smarter Standard Triathlon—With Expert Coaching Support in Just 16 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: Build baseline fitness and set training zones with initial testing.
- Block 2: Develop race pace with consistent effort and speed work.
- Block 3: Refine pacing with race-specific sessions, including bricks.
- Block 4: Taper and peak, reducing volume for race-day readiness.
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.
- 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.
- Run for 40 minutes.
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, 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
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Bike
x3
|
03:34:00 | 02:00:00 |
Run
x3
|
02:22:00 | 01:45:00 |
Swim
x2
|
01:44:00 | 01:00:00 |
Day Off
x1
|
—— | —— |
strength
x1
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
03:34:00 | 02:00:00 | |
|
02:22:00 | 01:45:00 | |
|
01:44:00 | 01:00:00 | |
|
—— | —— | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- 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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