We typically offer three variations of training plans—Beginner, Intermediate, and Advanced. While these ability levels might seem simple at first, there are important nuances.
Choose your sport to see the plan variations:
- Triathlon
- Running
- Cycling
- Swimming
- Heart Rate–Based Plans
- Pace–Based Plans
- Effort–Based Plans
- Power–Based Plans
- Strength Session Plans
- Cross Training Plans
Triathlon Training Plans
Our Triathlon plans are available in Beginner, Intermediate, and Advanced variations; each level also offers separate options for Beginner, Intermediate, and Advanced swimmers.
Swimming Abilities Explained
- Beginner Swimmer Plans
These are for athletes who typically finish in the back third of the swim pack. If you haven’t participated in an event before, these plans suit swimmers who usually complete 100 m in 2 minutes 30 seconds to 3 minutes 30 seconds.
Session lengths typically range from about 1,300 m to 2,300 m, with longer distances for half or full Ironman events.
The sessions focus mainly on technique—improving your body position in the water for maximum benefit with minimal effort—and on building the stamina needed to comfortably complete your event. - Intermediate Swimmer Plans
Designed for swimmers who typically finish in the middle third of the pack. These plans are for athletes who generally swim 100 m in 1 minute 50 seconds to 2 minutes 30 seconds.
Session lengths usually vary from around 2,000 m to 2,500 m, extending for longer events.
Sessions begin with technique work on body position and then move on to increasing propulsive forces. In addition to technique, there is a gradual build in endurance with some focus on race speed. These plans offer a well-rounded approach to both technique and fitness. - Advanced Swimmer Plans
Aimed at swimmers who typically finish at the front of the pack—ideal for those with a strong swimming background. These plans are for athletes who usually complete 100 m in under 1 minute 50 seconds.
Session lengths typically range from about 2,300 m to 3,000 m, with longer distances for half or full Ironman events.
The sessions focus on refining technique to maximize efficiency so that you can complete the swim faster and conserve energy for the rest of the race. While there is a gradual build in endurance, the main focus is on improving race speed efficiency.
Plan Levels Based on Training Fitness
- Beginner Level Triathlon Plans
These include multiple rest days per week and emphasize consistency. Typically, there is one session per day (except during brick workouts, e.g., bike-to-run). The focus is on gradually improving endurance and incorporating race-effort sessions so you can determine your optimal pace on race day. - Intermediate Level Triathlon Plans
These include a single rest day per week and may feature double workout days. They are best for those with some existing training fitness. Weekday sessions tend to be under an hour, making them easier to integrate into your schedule. The emphasis is on increasing race speed and developing your high-end aerobic system to help you go faster for longer on race day. - Advanced Level Triathlon Plans
These include a single rest day per week and multiple double workout days. Some advanced plans also incorporate more than one strength session per week. They are designed for athletes with a solid training base who can handle up to 10 sessions per week. The primary goal is to improve performance and move further up the field—building race speed is the number one priority.
Have a look through our library of Triathlon Training Plans
Running Training Plans
Our running plans come in three varieties: Beginner, Intermediate, and Advanced. While all plans focus on your event speed, they differ in the amount of rest and session duration.
- Beginner Level Running Plans
These include three or four runs per week. Shorter event plans typically have three sessions, while longer events (such as marathons or half marathons) have four. The focus is on building consistency and endurance. These plans are designed for those who run at a slower pace and are more focused on completing the event rather than finishing as quickly as possible. Although they include effort-based sessions, these efforts are slightly less intense to accommodate a longer completion time. - Intermediate Level Running Plans
These feature four or five runs per week (with marathon plans typically having five and shorter event plans having four). The focus remains on building speed through consistency, with interval-based sessions targeted at runners aiming to achieve faster than average race times. - Advanced Level Running Plans
These offer up to six sessions per week and can include a double-run day on longer event plans. They are designed for runners with a strong fitness base who can manage a higher training load. The focus is on reaching the finish line as fast as possible while balancing endurance and speed work. The speed sessions target runners who are already in the top third of their event distance, optimizing both pace and intensity.
Have a look through our library of Running Training Plans
Cycling Training Plans
Our Cycling Plans are divided into three levels: Beginner, Intermediate, and Advanced.
- Beginner Level Cycling Plans
Ideal for those new to cycling—whether you’re training for your first century ride or looking to improve your time trial speed with less training time. Century plans focus on gradually building strength and endurance, increasing distance steadily over the weeks. Time trial plans build your aerobic system gradually and include threshold power efforts over 3–4 hours per week spread across three sessions. - Intermediate Level Cycling Plans
Currently available only as time trial training plans, these are for cyclists with 4–5 hours per week to train. They focus on developing both base and threshold intensity to improve your FTP (Functional Threshold Power). These plans typically include four sessions per week, with shorter weekday sessions. - Advanced Level Cycling Plans
Also offered as time trial training plans, these are for athletes who can dedicate 5–6 hours per week. They focus on further developing both base and threshold intensity to enhance your FTP. These plans include four sessions per week.
Have a look through our library of Cycling Training Plans
Swimming Training Plans
Our Swimming Plans are available at three levels: Beginner, Intermediate, and Advanced.
- Beginner Level Swimming Plans
These are for those who can swim but need to refine their technique and add structure to their workouts. The focus is on improving technique through a gradual progression of key points, allowing plenty of time to learn and solidify the movements. These plans are best for swimmers who typically complete 100 m in 2 minutes 30 seconds to 3 minutes 30 seconds. Session lengths generally vary from about 1,400 m to 2,100 m. - Intermediate Level Swimming Plans
Aimed at proficient swimmers looking to improve further, these plans cover all technique aspects—from body position to stroke efficiency. For event-based sessions, workouts start at around 2,000 m and initially focus on technique and endurance before gradually increasing distance with an emphasis on steady pacing rather than speed. General improvement sessions typically range from 1,750 m to 2,500 m and are designed for swimmers who usually complete 100 m in 1 minute 50 seconds to 2 minutes 30 seconds. - Advanced Level Swimming Plans
These plans are for strong swimmers who want to fine-tune their technique and boost their speed. They address all key technique points with an emphasis on fine tuning rather than fundamentals. For event-based sessions, workouts start at around 2,800 m and initially focus on technique and endurance before increasing distance and incorporating speed-specific workouts. General improvement sessions range from 2,450 m to 3,000 m and are ideal for swimmers who typically complete 100 m in under 1 minute 50 seconds.
Have a look through our library of Swimming Training Plans
Structured Workout Metrics
Heart Rate–Based Training Plans
Our heart rate–based plans target training based on your heart rate rather than pace or power. They are ideal for athletes who usually train with a heart rate monitor, don’t have a power meter, or train on hilly or mixed-terrain courses. Heart rate provides direct feedback on how hard you are working, offering an accurate measure of your body’s response to exercise. These plans are available for running, cycling, and triathlon workouts. (Note: We do not offer structured heart rate–based swim sessions because monitoring heart rate accurately while swimming is challenging.)
Pace–Based Training Plans
These plans focus on your pace rather than on perceived effort, heart rate, or power. They are ideal for athletes who live in flat areas and train consistently on the same terrain. All you need is a GPS watch or a tracking app like Strava. Training by pace is simple and satisfying as you see your pace improve over time. However, pace can be misleading on hills or when switching between different surfaces. Pace–based plans are available for running, swimming, and triathlon workouts. (Pace–based cycling plans are not offered due to the many variables involved, such as gradients, wind, temperature, and bike differences.)
Effort–Based Training Plans
Effort–based plans are the most straightforward, requiring no specialized equipment—not even a GPS watch (although one is recommended). These plans rely on how hard you feel you are working. They adjust naturally to your fatigue levels, helping maintain motivation. However, on particularly tiring days, a 5/10 effort might feel slower than usual. These plans are available for triathlon, swimming, cycling, and running.
Power–Based Training Plans
Available for cycling (and cycling within our triathlon plans), these plans remove many of the external variables affecting performance. Training with power requires a power meter—a specialized tool for serious cyclists and triathletes. With real-time power data, you can precisely gauge your effort and pace accordingly. If you have the necessary equipment, a power–based plan is the most targeted way to achieve physiological improvements.
Strength Sessions
All of our Triathlon Training Plans include strength sessions, and some running plans do as well.
- In triathlon plans, the strength sessions focus on full-body strength and mobility to enhance performance and reduce injury risk. There is also dedicated strength work for swimming to help you power through the water.
- Running plans that include strength training concentrate on core, lower back, and leg strength. These sessions target functional leg strength and mobility to maximize your running efficiency, strength, and endurance.
Cross Training Plans
Some training plans incorporate cross training. For example, if you’re preparing for a marathon but want to supplement your training with low-impact swimming or cycling, or if you’re doing a long ride but want to maintain your running fitness, a cross training plan can be a great option. For more details, please check the individual plan descriptions.
Our Training Plan Philosophy
We use scientific, efficient training methods with a focus on consistency. If you currently train four days a week but are racing at the front of your event, it might be more beneficial—in terms of maintaining consistency—to choose a Beginner or Intermediate plan. Selecting a plan that mismatches your usual training load increases the risk of injury, which can derail your consistency.
At Efficient Endurance, we understand that choosing the right plan can be challenging. That’s why we offer a free swap of training plan levels if you feel the training load isn’t right for you.
