20-Week Full Distance Triathlon 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 Peak Performance

• Focus on refining strength, speed, and efficiency.


• Challenging yet manageable progression to reach your peak performance.

Recommended Starting Ability

• Swim consistently between 1:50 and 2:30 per 100 meters.


• Cycle comfortably for 2 hours.


• Run for an hour and a half without stopping.

Balancing High-Intensity Training with Life

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


• A typical week involves 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, each designed to build fitness and confidence:

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 intermediate swimmers, focusing on maintaining rhythm and building the endurance needed for 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 your workouts even without specialized equipment. If you need help determining target paces, drop your email, and I’ll assist you.

Keeping You Motivated

This plan is structured to keep you engaged, with a gradual increase in training load and clear progressions to keep you motivated throughout the 20 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 for easy planning and monitoring.

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 like you in mind. We’re here to help you tackle the full distance challenge with confidence and determination. Every session is thoughtfully planned so you’ll know exactly what to do and why it matters.

Let’s get started today and train with purpose!

Efficient-Endurance.com