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20 Week Standard Distance Triathlon | Advanced (Int Swim) | Extremely Detailed | Free Coach Support
Browse More Plans
20 Week Standard Distance Triathlon | Advanced (Int Swim) | Extremely Detailed | Free Coach Support
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
20 Weeks
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
20-Week Standard Distance 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.We understand the challenges of balancing training with a busy life, refining race skills, and staying motivated. Our plan emphasizes efficiency and a structured path to success.
Key Features of the Plan
- Designed for athletes aiming for peak performance.
- Structured training blocks for consistent progress.
- Balanced sessions to fit into a busy lifestyle while optimizing performance.
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 a Busy Schedule
- 7 to 9 sessions each week, averaging just over an hour long.
- A weekly routine includes 3 runs, 3 bike rides, 2 swims, and 1 strength session.
- Structured to ensure balance across all disciplines while fitting into your life.
20-Week Structured Progression
Our plan is divided into five key blocks:
- Block 1: Establish baseline fitness and build endurance with initial testing to set training zones.
- Block 2: Increase volume and intensify sessions as your body adapts.
- Block 3: Maximize volume, boost VO2 max, and challenge your aerobic capacity.
- Block 4: Hone race pace with efforts that simulate race conditions.
- Block 5: Taper and peak, reducing volume for recovery while maintaining intensity for race day.
Mid-Pack Swim Sessions
Our swim sessions focus on technique, efficiency, and endurance, helping you improve your stroke to move up the pack. We also offer beginner and advanced swim options.
Training at the Right Intensity
Our run and swim sessions are tailored to your pace, ensuring optimal intensity for improvement. Bike sessions focus on power or perceived exertion, requiring no special equipment.Seamless Integration and Progress Tracking
Our plan syncs seamlessly with compatible smartwatches, allowing you to follow sessions live and track your progress. You’ll have access to the full training calendar to plan your week and monitor your journey. Leave your email when purchasing and I will give you full support on your training journey.About Me
Hi, I’m Chris, head coach at Efficient Endurance. With over 12 years of professional experience, a Level 2 British Triathlon, and a British Swimming Level 3 qualification, I’m dedicated to helping athletes like you reach their full potential. My coaching focuses on efficiency, cutting out wasted time to help you achieve your goals.
Ready to Overcome Your Challenges?
This plan is designed for advanced athletes ready to tackle their standard distance triathlon with confidence. With detailed guidance for every session, you’ll always know what you’re working on and why. Ready to elevate your training? Start today and train with purpose!How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:27:00 | 01:45:00 |
|
Bike
x3
|
03:58:00 | 02:40:00 |
|
Swim
x2
|
01:43:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
|
Strength
x1
|
00:45:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:27:00 | 01:45:00 | |
|
|
03:58:00 | 02:40:00 | |
|
|
01:43:00 | 01:00:00 | |
|
|
—— | —— | |
|
|
00:45:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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