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Novice Half IM Combination Training Plan (CSS / MHR / MHR)

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Novice Half IM Combination Training Plan (CSS / MHR / MHR)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

MultiSportCoaching.co.za

All plans by this Coach
5 (4)

Length

20 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
03:35:00 03:00:00
Run x3
01:58:00 01:30:00
Swim x3
02:02:00 01:00:00
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
03:35:00 03:00:00
Run
01:58:00 01:30:00
Swim
02:02:00 01:00:00
Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Coach Shamus

multisportcoaching.co.za

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


  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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