20-Week Full Distance Tri Training Plan

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

Building Your Strength and Endurance

• Focus on refining strength, speed, and efficiency.


• Challenging yet manageable progression to help you reach your peak performance.

Recommended Starting Ability

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


• Cycle comfortably for 2 hours.


• Run for an hour and a half without stopping.

Balancing Training with Life

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


• 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 avoid burnout.

20-Week Structured Progression

The plan is divided into four key blocks:

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


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


• Block 3 (Weeks 11-15): Race-Specific Endurance


• Block 4 (Weeks 16-20): Peaking and Tapering

Enhancing Your Swim Skills

This plan includes 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 your workouts even without specialized equipment.

Keeping You Motivated

This plan is structured to keep you engaged, with a gradual increase in training load and clear progression to track progress and maintain motivation throughout the 20 weeks.

Seamless Integration and Progress Tracking

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

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