12 Week Standard Distance Triathlon| Intermediate (Int Swim)| Extremely Detailed| Free Coach Support
12 Week Standard Distance Triathlon| Intermediate (Int Swim)| Extremely Detailed| Free Coach Support
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
12-Week Standard Distance Plan
Introducing our 12-week training plan. Whether you're a newer triathlete stepping up 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 newer athletes looking to increase their training load or stronger athletes with limited time to train.
We understand the challenges of balancing training with life’s demands. That’s why our plan emphasizes efficiency, providing a clear and structured approach to help you reach your goals without overwhelming your schedule.
Key Features of the Plan
- Structured for those aiming to improve race performance.
- Balanced sessions across all disciplines for consistent progress.
- Time-efficient design, perfect for those balancing a busy life.
Recommended Starting Ability
- Swim consistently between 1:50 and 2:30 per 100 meters.
- Cycle for 1.5 hours.
- Run for 1 hour.
Balancing Training with Your Schedule
- 6 to 9 sessions per week, averaging just over an hour.
- A weekly routine includes 3 runs, 3 bike rides, 2 swims, and 1 strength session.
- Progress steadily across all disciplines without overwhelming your schedule.
12-Week Structured Progression
The plan is divided into three blocks:
- Block 1: Builds your endurance with steady efforts to establish a solid foundation.
- Block 2: Refines and maintains your race pace, improving efficiency in all areas.
- Block 3: Focuses on tapering and peaking, reducing volume to ensure you’re race-day ready.
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
Run and swim sessions are customized to your current pace, while bike sessions focus on power or perceived exertion. No special equipment is needed if you don't already have it.
Seamless Integration and Progress Tracking
Easily sync the plan with compatible smartwatches to track your progress. The plan provides full access to your training calendar, making it simple to plan and monitor your sessions. Plus, I’m here to support you if needed—just leave your email when purchasing.
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 cuts out wasted time and focuses on efficiency. Whatever your race goal is, I’m with you every step of the way.
Ready to Overcome Your Challenges?
This plan is designed for intermediate athletes ready to confidently tackle their triathlon goals. With detailed guidance for each 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 |
|---|---|---|
|
Bike
x3
|
03:33:00 | 01:38:00 |
|
Run
x3
|
02:23:00 | 01:45:00 |
|
Swim
x2
|
01:44:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
|
Strength
x1
|
00:45:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:33:00 | 01:38:00 | |
|
|
02:23:00 | 01:45:00 | |
|
|
01:44:00 | 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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