20-Week Full Distance Tri Training Plan

Introducing our 20-week training plan, designed specifically for those stepping up to the full distance. Whether it's your first time or you're seeking a time-efficient plan to get you a PB, this will guide you step by step to the finish line.

Key Features of the Plan

Building Your Strength and Endurance

• Focuses on building the endurance and strength you need to hit your goals.


• A gentle, steady approach to ensure manageable and enjoyable progress.

Recommended Starting Ability

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


• Cycle comfortably for 2 hours.


• Run for an hour without stopping.

Balancing Training with Your Life

• 5 to 7 sessions per week, each about an hour and a half.


• A typical week involves 2 swims, 2 bike rides, 2 runs, and 1 strength session.


• 2 to 3 rest days weekly to ensure ample recovery and freshness as you build fitness.

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 strong swimmers, focusing on fine-tuning your technique for maximum efficiency and speed.

Training at the Right Intensity

Our sessions are tailored to your pace, ensuring optimal intensity for improvement. Bike sessions focus on power or perceived exertion, allowing you to get the most out of your workouts even without specialized equipment.

Keeping You Motivated

The plan is structured to keep you engaged, with a gradual increase in training load and clear progression to 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 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 at all levels, I’m dedicated to helping you achieve your best. Whether you're building your confidence or aiming for your first full distance, I’m here to guide you. You’ll also have my email support for any questions throughout your training journey.

Ready to Start Your Journey?

This plan is designed for beginners ready to take on the full distance challenge with confidence. 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