Standard Distance | 16-Week Advanced Performance Plan

Achieving a personal best at the Standard distance (1.5km/40km/10km) requires a shift from general fitness to technical execution. This 16-week program provides a professional framework to refine your pacing and efficiency, ensuring every session contributes to race-day success while respecting your career commitments.

Success at this level is built on a consistent system. This plan replaces the uncertainty of high-volume training with science-informed programming. For athletes with high cycling/running fitness but developing swim efficiency, sessions focus on technical proficiency. This framework removes decision load, allowing you to focus on execution.

The Outcome for You

• Technical Precision: Swim sessions designed to improve stroke mechanics (2:30–3:30/100m).


• Threshold Development: Targeted bike and run sessions to increase power at race intensities.


• Resilience: A weekly strength session to support form and reduce injury risk.


• Transition Mastery: Practice to refine skills and reduce wasted time.


• No Guesswork: Every workout uses personal targets for appropriate intensity.

Your 16-Week Roadmap

• Block 1: Foundation. Establish a solid endurance base and set training zones.


• Block 2: Build. Develop race pace across all disciplines with consistent effort.


• Block 3: Specificity. Refine pacing with race-specific sessions and simulations.


• Block 4: Readiness. A professional taper to ensure you arrive fresh and ready.

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 clarity and a methodical approach to preparation.

Your Deliverables

• 16 weeks of training syncing to TrainingPeaks for watch-based guidance.


• 7 to 9 sessions per week including 2 swims, 3 bike sessions, and 3 runs.


• 1 integrated strength session and 1 rest day for consistency.


• Coach support via email for practical 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.