Conquer Your First Half IM With Confidence
Ready to cross the finish line of your first Half-distance triathlon feeling strong, proud, and completely in control? This 20-week comprehensive training plan is designed specifically for novices, taking you step-by-step from building a solid aerobic base all the way to a victorious race day.
Is This Plan For You?
Taking on a Half IM (1.9km Swim, 90km Bike, 21km Run) is an incredible dream, but figuring out how to train for it shouldn't feel like a second full-time job.
If you are a beginner looking for a clear, easy-to-follow roadmap that cuts out the guesswork and fits into a busy lifestyle, this plan is your perfect match. We know you have a life outside of sport, which is why this plan is built to be adaptable. We start gently at just 5.5 hours a week to help you build a routine, eventually peaking at just over 11 hours during your biggest training weeks.
You won't just be grinding away in the dark, either—we've strategically woven in two exciting, low-pressure prep races (a Sprint Tri in Week 12 and an Olympic/5150 Tri in Week 16) to help you practice your pacing, nail your transitions, and build massive confidence before your main event.
Your Training Benefits
- Eliminate the Guesswork: Enjoy fully Structured Workouts. Just export your daily sessions directly to your compatible smartwatch or cycling computer to be guided through every interval and rest period in real-time.
- Train Smarter, Not Harder: Bike and run sessions are based on a Percentage of Maximum Heart Rate (%MHR). This ensures you are always training at the exact right intensity—building deep endurance without burning yourself out.
- Free Zone Calculators: We take the math off your plate. You get exclusive access to our free training tools to easily and accurately set up your personalized heart rate zones.
- Bonus Strength & Flexibility: Triathlon isn't just about cardio. We include sport-specific core strengthening and flexibility routines to help you generate more power, improve your form, and keep you injury-free.
- A Clear, Phased Journey: Enjoy a logically structured 20-week progression through distinct Base, Build, and Peak phases, complete with expertly timed recovery weeks so you arrive at the start line fresh and eager.
Prerequisites & Requirements
To get the absolute most out of this plan and ensure you are ready to dive in, please check the following:
- Heart Rate Monitor: Mandatory for this plan. Your bike and run workouts rely on accurate heart rate data to guide your effort.
- Swim Access: You will need regular access to a 25m or 50m swimming pool to complete your swim sessions and benchmark testing.
- Bike Setup: Access to an indoor trainer or Wattbike is required for executing your controlled bike baseline tests.
- Run Route: Access to a safe, uninterrupted 5km route (or a running track) for your baseline run testing.
- Starting Fitness: You should be generally healthy, free of injury, and comfortable exercising at a light-to-moderate effort for about an hour as we kick off Week 1.
MultiSportCoaching
Empowering Athletes to Excel in Sport and Life
With over 30 years of coaching experience, we specialize in helping everyday athletes achieve extraordinary results. Our philosophy is simple: elite-level progress doesn’t require elite-level sacrifice.
Whether you’re training for your first triathlon or chasing a podium finish, our approach ensures you’ll perform at your peak
Let’s redefine what’s possible.
https://multisportcoaching.co.za