25-Week Full Distance Tri Training Plan

Introducing our 25-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 needed to hit your goals.


• Steady, manageable progression to gain confidence as race day approaches.

Recommended Starting Ability

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


• Cycle comfortably for 1 hour.


• Run for 45 minutes.

Balancing Training with Your Life

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


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


• 2 to 3 rest days each week to ensure ample recovery and freshness as fitness builds.

25-Week Structured Progression

The plan is divided into five 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): 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 intermediate-level swimmers, helping you maintain your rhythm and build the endurance needed to move up the pack on race day.

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 maximize your workouts even without specialized equipment.

Keeping You Motivated

The plan is structured to keep you engaged, with gradual increases 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 your progress.

About Me

I’m Chris, head coach at Efficient Endurance. With years of experience coaching triathletes at all levels, I’m committed to helping you achieve your best. Whether you’re building your confidence or aiming to complete your first full-distance triathlon, 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 triathlon 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