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.
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.