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“I used an Efficient Endurance 3 month training plan. I found this super useful and without it I don’t feel I would have made the improvements I have.
It provides you with a super detailed plan of each workout session and why you are doing it.
I will be training with Efficient Endurance again this month and definitely will be again in the future”
Dan
This 20-week plan is your proven roadmap to completing your first Ironman, designed for beginners. Build your endurance, develop pacing strategies, and approach race day with the confidence to finish strong.
This plan is also available for Intermediate and Advanced athletes.
This plan is designed for athletes new to the Ironman distance. You’re ready to challenge yourself and commit to consistent training across all three disciplines.
This is your opportunity to push through initial challenges and finish your first Ironman strong.
This plan is also available for Advanced swimmers.
5–7 Sessions Per Week
Including endurance, speed, and race-specific workouts broken into:
Imagine crossing the finish line of your first Ironman, knowing you’ve trained consistently and purposefully.
This plan is structured to ensure you gradually build endurance and strength, feeling ready and confident on race day.
Let’s take that first step toward your Ironman journey—start today!
This training plan is compatible with...
Hi, I’m Chris.
I’m a qualified triathlon coach with 12 years of experience, having coached everyone from complete beginners to Ironman age-group podium athletes.
My coaching philosophy is centered on efficiency, ensuring no training time is wasted. I’m dedicated to helping athletes maximise their potential by focusing on smart, effective training.
These plans are tailored for athletes of all levels, from beginners to advanced, looking to maximize their performance. If you’re unsure of which level you are, get in touch!
The only thing you need is a trainingpeaks account and the usual triathlon kit (swim kit, bike, running shoes) but to get the most out of your training plan, having the following would be ideal:
The following items are optimal but not necessary:
*All common devices sync with trainingpeaks, check here to see if your device is compatible with the structured workout feature so you can follow your sessions on the go.
Training sessions are written in an optimal order for improvement, progression and recovery, but plans change and when they do you can move sessions across days and weeks with a premium training peaks account.
If you need to move things around but are not sure what is best, get in touch and I will help you out.
With years of experience coaching swimming, I understand that drills are very specific to the swimmer and can in many cases make technique worse. For this reason, plans focus on technique points rather than drills. The only ‘drill’ that you might come across in our training plans is sculling.
Most likely. Plans that have strength sessions included use weights such as dumbbells, barbells, kettlebells and cable machines. You don’t have to do these sessions but they add another dimension to your training that running, swimming or cycling alone can not do.
Sometimes, we have to miss a session, life gets in the way. Fortunately these plans are robust and consistency and efficiency will keep you progressing. Don’t fret over a missed session and don’t try and catch up either, you will still keep moving forwards.
You can adjust the schedule or swap sessions with a premium training peaks account; email support is available for advice if you’re unsure of what to do.
Every session includes detailed instructions and the rationale behind it. Feel free to email if further clarification is needed.
Improved endurance, better race-specific fitness, and confidence on race day. Results depend on how disciplined you are to the plan- it is designed to keep you motivated.
Our guarantee ensures that you are on the right training plan for you. If you find your plan is too much, too little, too hard or too easy, get in touch and we will swap you onto a more suitable plan.
We would love to issue refunds but do not have the option for this as payment is taken by trainingpeaks.
Absolutely! Email support is available for guidance and motivation.
We only provide support for the duration of your plan and 2 weeks afterwards. If you would like coaching after your plan, get in touch!
* Strength training included on some training plans at additional cost
** Cross training is available on some specific plans
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Efficient Endurance focuses on getting the best out of everyone with the precious time we have
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