Ready to crush your next Half IM feeling strong, fast, and fully prepared? This comprehensive 19-week plan takes you from building an unstoppable aerobic base straight through to an epic race day, without taking over your life.
Is This Plan For You?
If you are an intermediate triathlete balancing big race-day goals with a busy family and career, this plan is your ultimate roadmap. We’ve eliminated the guesswork so you can simply wake up and execute. Gradually scaling from 9 hours to a peak of just under 13 hours and 45 minutes a week, this schedule is highly adaptable to absorb real-life interruptions. It even builds in strategic tune-up races—a Sprint and a 5150 triathlon—so you can practice your pacing, nutrition, and transitions under real pressure!
Your Training Benefits
Eliminate Guesswork: All cycling and running workouts use your Max Heart Rate (%MHR) to guide your effort in real-time, ensuring you never train too hard on easy days or too easy on hard days.
Complete Race Preparation: Safely master every phase of fitness with structured Base, Build, and Peak blocks leading right up to your Half IM.
Built-in Rehearsals: Scheduled Sprint and 5150 race weeks let you test your gear and fitness before the main event.
Stay Resilient & Healthy: Includes bonus sport-specific flexibility and core strength routines to help injury-proof your body for the miles ahead.
Free Zone Setup: Get instant access to our exclusive, free training tools to easily calculate and customize your heart rate zones from day one.
Prerequisites
To get the absolute most out of these structured workouts, a Heart Rate Monitor is essential for your bike and run sessions.
To complete your baseline fitness testing, you will also need access to:
A 25m or 50m swimming pool.
An indoor trainer (like a WattBike) or a continuous riding circuit.
A flat 5km running route or track.
