20-Week Training Plan for Advanced Triathletes

Introducing our 20-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 Your Busy Life

• 7 to 10 sessions per week, averaging just over an hour; ensuring time for family, work, and social activities.


• A typical week includes 3 runs, 3 bike rides, 3 swims, and a rest day for balance.

20-Week Structured Progression

Our plan is structured into five blocks, each aimed at peak performance:

• Block 1: Establish baseline fitness and build endurance with initial testing to set training zones.


• Block 2: Increase volume and intensify sessions as your body adapts.


• Block 3: Maximize volume, boost VO2 max, and challenge your aerobic capacity.


• Block 4: Hone race pace with efforts that simulate race conditions.


• Block 5: Taper and peak, reducing volume for recovery while maintaining intensity for race day.

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

Run and swim sessions are tailored to your pace, ensuring optimal intensity for 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 about your target paces, drop your email when purchasing for guidance.

Keeping You Motivated

With a well-structured plan and clear progression, your training will stay fresh and engaging, keeping you motivated throughout the 20 weeks.

Seamless Integration and Progress Tracking

Sessions integrate with your smartwatch, allowing you to follow and track progress on the go. You’ll have access to the full training calendar to plan your week and monitor your journey.

About Me

I’m Chris, head coach at Efficient Endurance. With over 12 years of experience, and Level 2 British Triathlon and Level 3 British Swimming qualifications, I’m dedicated to helping athletes achieve their full potential through efficient, focused 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 know exactly what to do and why.

Ready to elevate your training? Start today, and let’s begin this journey with purpose!

efficient-endurance.com