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16 Week Standard Distance Triathlon| Intermediate (Int Swim)| Extremely Detailed| Free Coach Support
Browse More Plans
16 Week Standard Distance Triathlon| Intermediate (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
16 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
16-Week Standard Distance Plan
Introducing our 16-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
- Designed for triathletes aiming to improve race performance.
- Focused on building race-specific skills across all disciplines.
- Structured progression to help you peak on race day.
Recommended Starting Ability
- Swim consistently between 1:50 and 2:30 per 100 meters.
- Run for 40 minutes.
- Cycle for 1 hour.
Balancing Training with a Busy Schedule
- 7 to 9 sessions per week, averaging around an hour long.
- A typical week includes 3 runs, 3 bike rides, 2 swims, and 1 strength session.
- This balanced approach keeps you motivated and progressing across all disciplines.
16-Week Structured Progression
Our plan is divided into four key blocks:
- Block 1: Build baseline fitness and set training zones with initial testing.
- Block 2: Develop race pace with consistent effort and speed work.
- Block 3: Refine pacing with race-specific sessions, including bricks.
- Block 4: Taper and peak, reducing volume for race-day readiness.
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 if you don't already have it.
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. All plans come with my free support, leave your email and I will get in touch.
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, 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 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 |
|---|---|---|
|
Bike
x3
|
03:34:00 | 02:00:00 |
|
Run
x3
|
02:22:00 | 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 | |
|---|---|---|---|
|
|
03:34:00 | 02:00:00 | |
|
|
02:22:00 | 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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