30-Week Full Distance Tri Training Plan

Introducing our 30-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 efficiency to help you reach your goals.


• Challenging yet rewarding progression that ensures continuous improvement.

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, averaging an hour and a half.


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


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

30-Week Structured Progression

The plan is divided into six key blocks, each designed to build fitness, confidence, and race readiness:

• Block 1 (Weeks 1-5): Base Endurance


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


• Block 3 (Weeks 11-15): Solidifying Endurance


• Block 4 (Weeks 16-20): Race-Intensity Endurance


• Block 5 (Weeks 21-25): Race Pacing


• Block 6 (Weeks 26-30): Peaking and Tapering

Enhancing Your Swim Skills

This plan has swim sessions optimized for intermediate-level swimmers, maintaining your rhythm and building endurance for open-water racing.

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 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 progressions to keep you motivated throughout the 30 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 refining your skills or aiming for a new personal best, I’m here to guide you. Be sure to leave your email when purchasing.

Ready to Elevate Your Journey?

This plan is designed with intermediate athletes in mind. We’re here to help you tackle your tri with confidence. 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