25-Week Full Distance Tri Training Plan

Introducing our 25-week training plan. Whether you're a seasoned triathlete stepping up to a full distance or aiming for a personal best, this plan is designed to support and challenge you throughout your journey, helping you achieve your best result possible. It's ideal for athletes looking to increase their training load or stronger athletes with limited time to train.

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 to ensure you’re always improving.

Recommended Starting Ability

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


• Cycle comfortably for 1.5 hours.


• Run for 1 hour.

Balancing Training with Your Life

• 6 to 8 sessions per week, each around 1.5 hours.


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


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

25-Week Structured Progression

The plan is divided into five key blocks, each designed to build 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 includes swim sessions optimized for intermediate swimmers, focusing on maintaining rhythm and building endurance for open water 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, allowing you to 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 progression 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 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 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 crafted for intermediate athletes, guiding you with confidence and purpose. Each session is carefully planned so you know exactly what to do and why. Ready to elevate your training? Let’s get started!

Efficient-Endurance.com