25-Week Full Distance Tri Training Plan

Introducing our 25-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 efficiency to help you reach your goals.


• Challenging yet rewarding progression to ensure continuous improvement.

Recommended Starting Ability

• Swim consistently at a pace faster than 1:50 per 100 meters.


• Cycle comfortably for 2 hours.


• Run for an hour and a half without stopping.

Balancing Training with Your Life

• 8 to 10 sessions per week, averaging an hour and a half each.


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


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

25-Week Structured Progression

The plan is divided into five key blocks, each designed to elevate your fitness, confidence, and race readiness:

• Block 1 (Weeks 1-5): Building Base Endurance


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


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


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


• Block 5 (Weeks 21-25): Peaking and Tapering

Enhancing Your Swim Skills

This plan has swim sessions optimized for strong swimmers, fine-tuning your technique for maximum efficiency and speed.

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 a gradual increase in training load and clear milestones to keep you motivated throughout the 25 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 see just how far you’ve come.

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 intermediate 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