Standard Distance | 16-Week Intermediate Performance Plan
Improving performance at the Standard distance (1.5km/40km/10km) requires a shift from general fitness to technical execution. This 16-week program builds the specific stamina and speed needed for a personal best. By removing unstructured training, you ensure every session contributes to race-day success while respecting your professional career commitments.
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 front-pack swimmers, sessions focus on maintaining technical efficiency, ensuring you exit the water in a strong position. This framework removes decision load, providing clarity for consistent, high-standard preparation.
The Outcome for You
- Technical Precision: Swim sessions designed to maintain front-pack position (faster than 1:50/100m).
- Sustained Intensity: Develop the power needed to maintain target race pace across all disciplines.
- Efficiency: A schedule designed for busy professionals, prioritizing impactful training.
- Decision 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 foundational stamina across disciplines.
- Block 2: Build. Develop race pace across all disciplines with a focus on consistent effort.
- Block 3: Specificity. Refine pacing with race-specific sessions and simulations of the event.
- 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 path to a personal best.
- Front-Pack Swimmers: You expect to exit with the leaders and maintain that advantage throughout.
- Structure Seekers: You value clarity and a methodical approach to Standard distance preparation.
Your Deliverables
- 16 weeks of training syncing to TrainingPeaks for watch-based guidance every single day.
- 7 to 9 purposeful sessions per week including 2 swims, 3 bike sessions, and 3 runs.
- 1 integrated strength session and 1 rest day every week to maintain high standards.
- Coach support via email for practical 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.