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Advanced Base 3, Build, Peak and Taper for sub 4:30 "Half-Distance"

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Advanced Base 3, Build, Peak and Taper for sub 4:30 "Half-Distance"


Austin Mitchell

All plans by this Coach


17 Weeks

Plan Description

This is plan that is recommended for athletes going for a sub 4:30 "Half Distance" Triathlon. This is perfect for someone with a smart trainer and for someone who has the time and dedication to achieve the fastest "Half Distance" they've ever done. The best candidate for this program should have at least a couple years of consistent triathlon training under their belt so to speak.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
06:03:00 02:55:00
Swim x4
01:37:00 01:15:00
Run x4
02:36:00 02:00:00
Rowing x3
00:34:00 00:15:00
Strength x1
00:33:00 01:22:00
Other x1
00:04:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
06:03:00 02:55:00
01:37:00 01:15:00
02:36:00 02:00:00
00:34:00 00:15:00
00:33:00 01:22:00
00:04:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

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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