12 Weeks to Half Iron HR only


The Triathlon Coaching Company

All plans by this Coach


12 Weeks

Typical Week

3 Swim, 3 Bike, 4 Run

Longest Workout

1:20 hrs swim
3:00 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman intermediate advanced hr based

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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Includes Structured Workouts

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Learn More about Structured Workouts.

This is our 12 weeks to your first Half Iron triathlon training plan, using the heart rate for all workout intensities. This whole programme is designed with athletes who have completed shorter distances previously, so you may have done your first olympic and want to move up a distance or you might have taken some time out and want to return to triathlon. If this is the case then this plan is for you.

You will need to be able to currently swim for 45 minutes, cycle for 120 minutes and run for 90 minutes before starting the programme. If you are not quite there yet why not try one of our other plans which will build you up to the required fitness level to start this programme. This plan works to a 3 week build and 1 week recovery with a planned rest day on a Monday of every week to allow for a good recovery and to encourage your development. YOU MUST HAVE A HEART RATE MONITOR FOR THIS PLAN


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:49
Training Load By Week
Average Weekly Training Hours: 10:49
Average Weekly Breakdown

Chris Wallace

The Triathlon Coaching Company

Chris has many years coaching and teaching experience, is focused on developing athletes to reach their potential. He is passionate about helping others to succeed and understands the needs of the working athlete along with the worries and stresses that all athletes go through, beginners and advanced athletes alike. He has worked with athletes of various levels from total beginners all the way up to Age Group World Championship Qualifiers.

Back to Plan Details

Sample Day 1

Aero position and single leg drill session 60 min 6x4x2 HR

This session is all about low intensity and skill development. Make sure you don't drift outside of the zones during this session as this will have a knock on effect on your next training session.

Sample Day 1

CSS Test

Warm Up: 300 easy f/s 200 fins 6-1-6 up freestyle back 200 pull and paddles breathing 3/5/7 100 pull 1/2 doggy paddle 1/2 scull (12.5m) then freestyle back 4x50 25 fast 25 easy 4 x 100 free + 20 seconds 400TT (try and get 100 split) recover 5 to 8 minutes 200TT Cool down 100 easy choice

Sample Day 2

45 min 10x20 strides HR

This session is all about encouraging good form whilst running fast. It is also a chance to run much faster than you normally would to give you an idea of how this should feel.

Sample Day 3


Make sure you are fully hydrated and ready to go hard. Make sure you pace this as well as you can, think 5 min blocks and assess how hard you are working at each interval, adjust intensity accordingly. Once completed make sure you upload your results from your head unit/watch to training peaks so we can set your heart rate and/or power zones.

Sample Day 3

Tech set 1 - Breathing and Head Position

200 EZ
2x100 Kick
2x100 Pull 

8x50 build per 50 1-4, 5-8 +15 

4x50 Bubble Bubble Breathe (focus on smooth exhalation)
4x50 Breathe every 3,5,7,3 (change per 50) 
4x50 as 
1 - normal head position 
2 - looking forward 
3 - chin on chest 
4 - looking at floor (think about how this effects your feet and body position, choose a head position that you feel allows you to have head, hips and heels inline and near the surface) 
100 with head in new position 

200 easy swimming

Sample Day 4

Z2 60 with drills HR

The focus of this run is aerobic maintenance, make sure you do not push harder than prescribed as this will impact on your ability to work hard on your next workout. If you are feeling particularly fatigued prior to this workout stay at the lower end of the prescribed heart rate zone or substitute this run for a stretching and rolling session.

Sample Day 5

Broken 1900 session 1


200 easy freestyle

2x100 fins ↑ 6/3/6 ↓ freestyle (+10s) 
2x50 freestyle building to fast (+10s)

10x50 on 60 secs as 1-5 25 easy 25 hard
6-10 build per 25


19x100 +20

200 Choice

12 Weeks to Half Iron HR only

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