16-Week Training Plan for Advanced Triathletes

Introducing our 16-week training plan, tailored for triathletes with a solid base and ample training time. Focused on helping you achieve your personal best and fastest time, this plan will guide and challenge you throughout your journey.

Key Features of the Plan

• Focused on improving strength, speed, and half distance-specific fitness.


• Challenging workouts designed to push your limits and boost performance.

Recommended Starting Ability

• Swim consistently between 1:50 and 2:30 per 100 meters.


• Cycle for 2 hours.


• Run for 1 hour.

Balancing Training with a Busy Life

• 7 to 9 sessions per week, averaging just over an hour.


• A typical week includes 3 runs, 3 bike rides, 2 swims, and 1 strength session.


• This balanced approach keeps you motivated and ensures steady progress.

16-Week Structured Progression

The plan is divided into four key blocks:

• Block 1: Build endurance and establish training zones.


• Block 2: Refine technique and increase speed.


• Block 3: Simulate race conditions with focused workouts.


• Block 4: Taper for race day while maintaining intensity.

Mid-Pack Swim Sessions

Our swim sessions focus on technique, efficiency, and endurance, helping you improve your stroke to move up the pack. We also offer beginner and advanced swim options.

Training at the Right Intensity

Our run and swim sessions are customized to your pace, ensuring you’re training at the right intensity for maximum improvement. Bike sessions focus on power or exertion intensity, so no special equipment is needed if you don't already have it. If you're unsure of your target paces, provide your email at purchase, and I'll assist you.

Keeping You Motivated

With a well-structured plan and clear progression, your training will stay fresh and engaging, helping you stay motivated and continue improving throughout the 16 weeks.

Seamless Integration and Progress Tracking

Our plan integrates seamlessly with your smartwatch, allowing you to follow sessions on the go. You’ll have access to the full training calendar to plan your week and track your progress.

About Me

Hi, I’m Chris, head coach at Efficient Endurance. With over 12 years of professional experience, a Level 2 British Triathlon, and a British Swimming Level 3 qualification, I’m dedicated to helping all athletes smash their goals. My coaching approach focuses on efficiency, ensuring you make the most of your training.

Ready to Conquer Your Half-Distance Triathlon?

This plan is designed for advanced athletes ready to tackle their half-distance triathlon with confidence. With detailed guidance for every session, you’ll always know exactly what you’re working on and why.

Ready to Elevate Your Training? Let’s Get Started!

efficient-endurance.com