Standard Distance | 16-Week Intermediate Performance Plan
Refining your performance at the Standard distance (1.5km/40km/10km) requires a shift from general volume to technical execution. This 16-week program builds the specific stamina and speed needed for a personal best. By removing training uncertainty, you ensure every session contributes to race-day success while managing professional responsibilities.
Success at this level is built on methodical progression and recovery. This plan targets the specific aerobic and threshold adaptations required for a strong finish. For mid-pack swimmers, the sessions focus on technical efficiency and speed endurance, ensuring you exit the water ready for a powerful bike leg. This framework removes decision load, providing clarity for consistent preparation.
The Outcome for You
- Technical Precision: Swim sessions designed for efficiency and speed endurance (1:50–2:30/100m).
- Sustained Intensity: Develop the power needed to maintain target race pace across all disciplines.
- Efficiency: A schedule designed for busy professionals, prioritizing impactful training.
- Clarity: A professional daily schedule that defines exactly what is required each day.
- No Guesswork: Every workout uses personal targets to ensure appropriate training intensity.
Your 16-Week Roadmap
- Block 1: Foundation. Establish baseline fitness and build stamina across all disciplines.
- Block 2: Build. Develop race pace across disciplines with consistent effort and intensity.
- Block 3: Specificity. Refine pacing with race-specific sessions and simulations.
- Block 4: Readiness. A professional taper to ensure you arrive at the start line ready to peak.
Is This Your Next Step?
- Experienced Triathletes: You want a structured, reliable path to a personal best.
- Mid-Pack Swimmers: You expect to exit the water in the middle third of the field.
- Structure Seekers: You value clarity and a methodical approach to preparation.
Your Deliverables
- 16 weeks of training syncing to TrainingPeaks for watch-based guidance.
- 7 to 9 purposeful sessions including 2 swims, 3 bikes, and 3 runs.
- 1 integrated strength session and 1 rest day every week for recovery.
- Coach support via email for practical training advice and assessment.
View other Standard Distance Plans Here
The Professional Approach
Success is the result of a consistent system. By following a plan grounded in science and clear structure, you can focus on execution. This provides the clarity required for a meaningful result.
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.