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.