30-Week Full Distance Tri Training Plan

Introducing our 30-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

Building Your Strength and Endurance

• Focus on building strength, speed, and endurance to help you reach your goals.


• Challenging yet rewarding progression ensures you’re always improving.

Recommended Starting Ability

• Swim consistently between 2:50 and 3:30 per 100 meters.


• Cycle comfortably for 1.5 hours.


• Run for 1 hour.

Balancing Training with Your Life

• 8 to 10 sessions per week, averaging 1.5 hours each.


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


• 1 to 2 rest days weekly to ensure proper recovery and avoid burnout.

30-Week Structured Progression

Our plan is divided into six carefully designed blocks, each focused on building your fitness, confidence, and race-day readiness:

• Block 1 (Weeks 1-5): Base Endurance


• Block 2 (Weeks 6-10): Increasing Volume


• Block 3 (Weeks 11-15): Solidifying Endurance


• Block 4 (Weeks 16-20): Race-Intensity Endurance


• Block 5 (Weeks 21-25): Race Pacing


• Block 6 (Weeks 26-30): Peaking and Tapering

Enhancing Your Swim Skills

These swim sessions are tailored for those further back in the pack, focusing on building confidence, refining technique, and boosting endurance to ensure you complete the swim comfortably on race day.

Training at Optimal Intensity

Our sessions are tailored to your pace, ensuring optimal intensity for improvement. Bike sessions focus on power or perceived exertion, so you can maximize workouts even without a power meter.

Keeping You Motivated

This plan is structured to keep you engaged, with gradual increases in training load and clear progression to maintain motivation throughout the 30 weeks.

Seamless Integration and Progress Tracking

The plan syncs with your smartwatch, allowing you to follow sessions and track progress on the go. You’ll also have access to the full training calendar to plan your week and monitor your progress.

About Me

I’m Chris, head coach at Efficient Endurance. With years of experience coaching triathletes of all levels, I’m committed to helping you achieve your best. Whether you’re refining your skills or aiming for a new personal best, I’m here to guide you. You’ll also have my email support for any questions throughout your training journey.

Ready to Elevate Your Journey?

This plan is designed with advanced athletes in mind. We’re here to help you tackle your challenge with confidence and determination. Every session is thoughtfully planned so you’ll know exactly what to do and why it matters. Ready to take your training to the next level? Let’s get started today and train with purpose!

Efficient-Endurance.com