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Sub 4 "Half-Distance" Plan w/ custom video tips (HR, power, RPE based)

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Sub 4 "Half-Distance" Plan w/ custom video tips (HR, power, RPE based)


Austin Mitchell

All plans by this Coach


17 Weeks

Plan Description

Lose weight, gain speed and stay injury free. We've compiled a plan from years of coaching. It a control build into the 2018 season with weekly video we've created to help you understand key points.

This Plan was compiled by All American, Master Trainer, USATLIIE, and TrainingPeaks Coach in Boulder Colorado, Austin Mitchell and was influenced by some respected athletic minds in Boulder. This periodized, and primarily duration based plan touches all the training basis such as time, intensity, type, frequency, recovery and nutrition. Foam rolling plays a key roll into this plan. This training plan was compiled over three years as Austin personally researched and tested various workout from many resources. There are several "secret" workouts included that have evolved from world class coaches and several others world class athletes and coaches that Austin has learned from. This Plan is very unique for intermediate and advanced triathletes because after completing one cycle, the athlete can increase difficulty level by increasing duration of all workouts by approximately 10%. This plan is primarily use for Olympic distance and "Half Distance" events. Increasing total scheduled volume by 30% allows athletes to use the plan for a Full Distance triathlon such as (insert a popular Triathlon racing organisation name here) , REV3, Challenge and so on. This allows the athlete to use this training program and the extremely effective workouts (and recovery techniques) throughout the year without a plateau in fitness or injury. This plan has year of testing behind it and to do anything else would be silly because this plan was a team effort from some of the best in the industry.

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.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Rowing x5
01:26:00 00:30:00
Bike x4
03:08:00 02:30:00
Swim x3
01:32:00 01:15:00
Run x3
01:54:00 01:45:00
Strength x2
01:03:00 01:00:00
Other x1
00:06:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
01:26:00 00:30:00
03:08:00 02:30:00
01:32:00 01:15:00
01:54:00 01:45:00
01:03:00 01:00:00
00:06:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Austin Mitchell


With background of exercise science and a niche in Triathlon, many athletes have achieved their goals with him in short sprints and Ironman distance endurence events. With experience as an elite athlete who has won multiple triathlons and who works closely with people on a one-on-one basis daily, he has learned to understand how the body responds and signs to look out for. Applying and explaining training philosophies with combination of science and athlete feedback, quickly transforms athletes.

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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