Standard Distance | 12-Week Intermediate Efficiency Plan
Improving performance at the Standard distance (1.5km/40km/10km) requires a structure that maximizes every available training hour. This 12-week program builds race-specific stamina across three disciplines while maintaining a professional career. By removing unstructured training, you ensure every session contributes toward a meaningful result on race day.
Success is defined by sustainable progression. This plan targets the aerobic and threshold adaptations required for a strong finish. For developing swimmers currently between 2:30 and 3:30 per 100m, sessions focus on technical efficiency and water position. This multisport framework removes decision load, letting you focus on execution while managing a busy schedule.
The Outcome for You
- Technical Improvement: Swim sessions focused on water position and stroke mechanics.
- Sustained Intensity: Develop the power needed to maintain target race pace.
- Time Efficiency: A schedule designed for busy professionals, prioritizing impactful training.
- Decision Clarity: A professional daily schedule that defines exactly what is required.
- No Guesswork: Every workout uses personal targets for appropriate intensity.
Your 12-Week Roadmap
- Block 1: Foundation. Establish baseline fitness and build foundational stamina.
- Block 2: Specificity. Refine race-pace efforts and technical efficiency.
- Block 3: Readiness. A professional taper to ensure you arrive at the start line fresh.
Is This Your Next Step?
- Experienced Triathletes: You want a structured path to a personal best.
- Developing Swimmers: You want to improve your position through better technique.
- Structure Seekers: You value a methodical approach to preparation.
Your Deliverables
- 12 weeks of training syncing directly to TrainingPeaks for watch guidance.
- 6 to 9 purposeful sessions including 2 swims, 3 bike sessions, and 3 runs.
- 1 rest day every week to facilitate recovery and maintain standards.
- Coach support via email for training advice and professional 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.