Ready to build an unstoppable aerobic engine for your next Half IM without letting training take over your life? This 10-week Base Training plan is expertly crafted for dedicated triathletes ready to maximize their fitness in just 8 to 12 hours a week.

Is This Plan For You?

If you have big race-day goals for your Half IM (1.9km swim, 90km bike, 21.1km run) but have to juggle a demanding schedule with family and career, you are in the right place. Base training is the single most critical phase of the year, yet it's often skipped. This highly adaptable plan builds your foundation safely, preparing your body for the rigors of higher volume and intensity later. You will achieve sustainable fitness gains while keeping the flexibility needed to handle real-life interruptions.

Your Training Benefits

• Eliminate Guesswork: Cycling and running workouts use your Max Heart Rate (%MHR) to guide your effort in real-time, ensuring every minute of your limited schedule is highly effective.

  
  



• Smart, Sustainable Build: Safely scale your endurance—starting at just 8 hours and 2 minutes, and peaking at 12 hours and 5 minutes—across two highly structured 4-week base blocks.

  
  



• Built-In Progress Tracking: Dedicated test weeks (Week 1 and Week 10) help you establish a clear baseline, dial in your precise training zones, and prove your hard-earned gains.

  
  



• Stay Strong & Healthy: Includes bonus sport-specific flexibility and core strength routines to help injury-proof your body for the miles ahead.

  
  



• Free Zone Setup: Get instant access to our exclusive, free training tools to easily calculate and customize your training zones from day one.

  
  

Prerequisites & Equipment

To get the absolute most out of these workouts, a Heart Rate Monitor is essential for all of your bike and run sessions.

For your baseline testing weeks, you will also need access to:

• A 25m or 50m swimming pool.

  
  



• An indoor trainer (like a WattBike) or a continuous, flat outdoor riding circuit.

  
  



• A flat 5km running route or track.