Intermediate Full Distance Build Phase Only - (medium volume 14:30-15:30 hours, fully reusable, coach email support)

This plan is designed for athletes who can already swim for 45-60 mins non-stop (approx. 1:45 - 2:00 per 100m average), cycle for 5 hours non-stop and run for 2:30 hours and will work to build you up to be ready for the final peak into your race. It is designed to follow on from your base phase and build up your fitness to enable you to really perform well coming into race day. Take a look at our full and phase-specific training plans if you are looking for the complete programme or a follow on planhere.

The plan comes with detailed instructions and key areas of focus so you can fully understand how to train effectively and, possibly more importantly, why you are training this way at this particular point in the plan.

All bike and run sessions are built as structured workouts, which can be downloaded directly to your training device, Zwift, Trainer Road etc., to allow you to focus on the workout specifics rather than thinking about how to execute the next section.

Included in the plan are weekly descriptions of the week’s aims and testing protocols to see improvements in fitness at regular intervals throughout the plan and two race simulation days at week 3 and week 7 to allow you to test your race kit, pacing/racing plan and see how well your training is going.

All of our technique-based swim sessions come with full descriptions of the focus of the sessions, the key drills and advice on how to implement them into your sessions to gain the full effect to improve your stroke.

All of our plans come with email coach support from our experienced British Triathlon High Performing Coach and Training Peaks level 2 certified coach Chris who can be contacted here: info@tccendurance.com

We also offer an option to change plans if you feel you need more or less volume etc. We also offer a bespoke planning service to all athletes; if you need a plan built around your lifestyle, strengths and weaknesses but are not quite ready to have a coach yet, a bespoke plan is a great option; please get in touch, and we can build a plan that suits you info@tccendurance.com.

Key points of the plan:

• Starts at 14:30 hours a week (Swim 1:50, Bike 7:30 and run 5:00)


• Peaks at 15:30 hours a week (Swim 2:20, Bike 8:00 and run 5:15)


• Average of 3 swims, 3 bikes and 3 runs per week)


• Longest Swim 1:00)


• Longest Bike 5:30)


• Longest Run 2:45)


• 3 weeks build and 1-week recovery/test week)

Recovery weeks are included to ensure you are always training sensibly and not creating too much excess fatigue, stopping you from performing at your best

This plan is based around heart rate for the run, power for the bike and pace/RPE for the swim, therefore a GPS watch with heart rate monitor and a power metre are required to get the best out of this programme. If you need a heart rate only, pace only or RPE based plan please check out our other available plans here.