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Joe Friel

All plans by this Coach
4.67 (3)


11 Weeks

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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

Train smart with a half-distance triathlon plan by Joe Friel, best-selling author and internationally recognized endurance coach.
• Prepare for a half-distance triathlon: swim = 2k, bike = 90k, run = 21.1k
• Plan is intended for advanced and well-experienced triathletes under age 50.
• Plan is for 11 weeks in the Build to Peak training periods, culminating with your race.
• Receive two follow-up emails from Joe with more information on the plan (must provide email address at time of purchase).
• If plan is not working for you within the first 2 weeks, you can switch to a plan of equal value or receive a full refund.

“Joe Friel’s wealth of knowledge in triathlon is astounding.” —Siri Lindley, triathlon world champion
“Joe Friel is one of the world’s foremost experts on endurance sports.” Outside magazine

This half-distance triathlon plan for the under-50 athlete was designed by Joe Friel using the principles from The Triathlete’s Training Bible. Having this book handy will help with many of the workouts presented in the training plan but is not necessary.

Who is this plan for?

This plan is intended for the under-50 triathlete who has been racing for two or more years, but it may also be used by older athletes who have found that they recover quickly. In the Build weeks of the plan, there are 3 weeks of quality training before a recovery period of 5 days (in the Over-50 plan, there are 2 weeks of quality training before a recovery period). By the end of 11 weeks you will have excellent fitness and be ready for your A-priority, half-distance race.

When should you start the plan?

Before starting this plan, you should have completed a Base training period and be able to train at least 15 hours per week. This 11-week plan includes two Build periods of four weeks each, two weeks of Peak period, and ends with the week of your A-priority, half-distance race. The key to the success of this plan is the race-specific intensity inserted at just the right times. You should be able to swim 1 hour, bike 3 hours, and run 2 hours before starting this plan. Your training zones should be established before beginning this plan. (For a detailed description of how to set your zones for heart rate, power, or pace, read this.)

What is the weekly volume?

The Build training weeks in each four-week block are around 16 hours per week. Each week includes 4 swims, 5 bikes, 5 runs, and 1–2 strength workouts. The R&R weeks are about 7–8 hours per week. Optional strength maintenance workouts are included as suggested in The Triathlete’s Training Bible.

Do you need any devices or apps?

For this plan, you need a heart rate monitor to manage workout intensity on the bike and run workouts. Swim intensity is based on pace per 100. The plan uses the TrainingPeaks “Workout Builder” format so that workouts are highly structured and may be uploaded to a device (power meter, GPS, indoor trainer, etc.) or app so that they may be closely followed. (For more information on compatible devices and apps and how to export the workouts, read this. However, it’s not necessary to upload the workouts in order to use this plan.)

After your event, please provide feedback on how this plan worked for you.
“Thanks again for your interest in my training plans, and I hope your training and racing go very well this season.” —Joe Friel

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
5:49 hrs 3:00 hrs
Run x5
3:41 hrs 2:00 hrs
Swim x4
3:12 hrs 1:15 hrs
Strength x1
0:27 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
5:49 hrs 3:00 hrs
3:41 hrs 2:00 hrs
3:12 hrs 1:15 hrs
0:27 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Joe Friel

Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 17 books on training including the best-selling Training Bible series. For more info, go to his blog at

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