Lay the Foundation for Your Best Half-IM

Ready to build an unstoppable aerobic foundation for your next Half IM without letting training take over your life? This 10-week Base Training plan is expertly crafted for time-crunched triathletes ready to maximize their fitness in just 6 to 10 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 struggle to balance a demanding schedule with heavy training, you're in the right place. Base training is the single most critical phase of the year, yet it's often neglected. This highly adaptable plan safely builds your aerobic engine and sport-specific strength, perfectly preparing your body for higher intensity later. You will achieve sustainable fitness gains while keeping the flexibility needed to gracefully handle real-world schedule 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 single minute of your limited schedule is highly effective.

  
  



• Smart, Sustainable Build: Safely scale your endurance—starting at just 6 hours and 2 minutes and peaking at 9 hours and 45 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 easily prove your hard-earned gains.

  
  



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

  
  



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

  
  

Prerequisites

To get the absolute most out of these structured 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.