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30 Week Full Distance Triathlon Plan | Advanced (Beg Swim) | Extremely Detailed | Free Coach Support

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30 Week Full Distance Triathlon Plan | Advanced (Beg Swim) | Extremely Detailed | Free Coach Support

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Chris Searle - Efficient Endurance - Free Email Support

All plans by this Coach

Length

30 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description



Efficient Endurance

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.


Chris Efficient Endurance Coach

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

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x4
00:55:00 00:15:00
Run x3
02:20:00 02:00:00
Bike x3
04:31:00 04:00:00
Swim x2
02:02:00 01:45:00
Strength x2
01:36:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Other
00:55:00 00:15:00
Run
02:20:00 02:00:00
Bike
04:31:00 04:00:00
Swim
02:02:00 01:45:00
Strength
01:36:00 01:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Chris Searle

Efficient Endurance

At Efficient Endurance, we are committed to assisting individuals in elevating their running, cycling, and swimming capabilities. We offer professional, detailed technique and endurance coaching services to help you in your journey.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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