Half Distance Triathlon Plan / Designed for Strength Training *Does NOT end on Race day*


The Sufferfest


12 Weeks

Typical Week

2 Swim, 5 Bike, 1 Other, 3 Run

Longest Workout

1:45 hrs swim
3:00 hrs bike
1:15 hrs run

Plan Specs

triathlon half ironman intermediate

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.


Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.


Want to CRUSH a half distance triathlon you are training for by incorporating Strength Training into your schedule? This is the training plan for you!

Can you answer "yes" to all of these questions?

You’ve been training consistently for the last 6 months, averaging between 6 and 10 hours a week.
You can run comfortably for 45 minutes without any pain or without needing to stop.
You can swim in open water for 30 minutes without needing to stop or hold onto anything.
You’ve competed in a triathlon at least once before and are familiar with training for all three disciplines
You want to take a structured approach to help you get the most out of your training.
You are time-crunched and only have 8-11 hours available a week to train.
You have access to a swimming pool or suitable body of water 2-3 times per week.
You want to become a more well-rounded athlete by incorporating Strength Training and Yoga into your weekly training routine.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:37
Training Load By Week
Average Weekly Training Hours: 07:37
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

4DP Test: Full Frontal

Full Frontal, the 4DP(™) fitness test, is the only test that exposes every aspect of your unique physiology in a single hour. Developed by elite cycling coach Neal Henderson, founder of APEX Coaching, and based on more than 10 years of testing athletes, this test will provide you with a complete personal power profile and identify your rider type.

All you have to do is completely destroy yourself over 4 different efforts:
- A pair of 7 second sprints
- A 5 minute flat out effort
- A 20 minute threshold effort
- A final 1 minute killer

Once you come out the other side of Full Frontal you'll get your profile and rider type. From then on, every Sufferfest Video will be customized to your abilities to ensure no session is too hard or too easy. Not only do you get customized workouts with Full Frontal, you will also get to see the exact areas where you shine. You will also get insight into the areas where you might need to do some work, giving you the road map of where you should guide your training until your next exposure to Full Frontal.

Sample Day 1

Training Your Brain: Add Mental Toughness to your Plan

Endurance exercise is equal parts physical and mental, so why only train half of the equation?

Go into the "Mental Training" activities tab and take 6 minutes to complete "Intro to the Sufferfest Mental Training Program"

Even if you had no intention of adding Mental Training to your daily to-do list, give this first part a listen, you might just be surprised!

If you decide you want to up your Mental Game (and why wouldn't you?) you can add the Mental Training Program into TrainingPeaks by following this link:

Sample Day 1

Add Strength

Before selecting which Level of SUFSTR you want to add to this Strength Optimized Training Plan check out what we recommend based on your previous strength training experience thesuf.com/ChooseYourLevel

Those going with the Beginner series will want to follow this link

Those going with the Intermediate series will want to follow this link

When applying your Strength Plan onto this existing plan it is very important that the selected "Start Date" for both plans are the same date. For most people we recommend starting these plans on a Monday.

Sample Day 1

Your need-to-know Swim Info

Please Book Mark [this](https://thesuf.com/swim) page, as it has all the info you need to understand and CRUSH your swim workouts.

Sample Day 2

50/500 Swim Test

This swim session is designed to establish the training zones used to pace every subsequent workout. By structuring your workouts around your swim speed you will be able to develop your ability to swim faster and smarter with our structured workouts and technique sessions.

To start, you will want to download and print off this page outlining your Swimming Zones

You will need to have a method of tracking the time it takes you to swim 500m in the pool (most pools will have clocks). To find your Swimming Threshold Pace (STP), add 25 seconds to your total 500m time, then divide that time by 5. This will give you your STP in terms of time per 100m. Your zones will then be based on adding (or subtracting) time from that 100m pace.

Here’s what you need to do in order to CRUSH this swim test:

Warm-up: Start with an easy 300-500m swim in the stroke of your choice. Rest for 60 seconds.
Activation 1: Swim 10 sets of 50m Drills Rest for 20 seconds.
Activation 2: Swim 2 sets of 100m, increasing from a moderate to fast speed throughout the 100m. Rest for 30 seconds.
Activation 3: Swim 2 sets of 25m, both done at just below your maximum. Rest for 30 seconds.
50m Test: Swim 50m as fast as you can. Keep track of your stroke count for the first 25m and the second 25m. Having a significantly higher stroke count on the 2nd half means you probably went out a bit too hard.
500m Pre-Test: Swim 100-200m at an easy pace and then rest for 120 seconds prior to going straight into your 500m test.
Test: Swim your fastest 500m possible. Try to start cautiously and finish strong.
Mentally count the number of strokes required on the final 100m. If this number is drastically higher than your stroke count for the 50m effort that means your form has deteriorated. Poor form means less water moved per stroke. This means you should put some extra work into your technique sessions to keep this from happening on race day.
Mark the total time it takes for you to finish the final 100m.

Sample Day 2

NoVid: Recovery Spin

Don’t be afraid of the Two Rs: rest and recovery.
Believe it or not, you get faster when your
body is taking it easy after all that suffering.

A recovery spin is a very low intensity ride, so easy that you’d feel embarrassed to ride so slow if you didn’t know you were helping your body
get much faster.

A good recovery spin is done at a cadence above 90 RPM. While keeping power below 50% of FTP, or and RPE less than 2.5, and keeping your heart rate in Zone 1 the entire time.

Recovery spins can be done outdoors, but due to the low power demands, they are often easier done on the trainer.

Resist the voice of your inner Sufferlandrian telling you to go faster.

Sample Day 2

Adding Yoga

In addition to all of the awesome video workouts you have access to in The Sufferfest app, there is also an entire library of Yoga videos to choose from!
After your recovery spin, load up one of the following Sufferfest Yoga videos to see what they are all about!

Recovery Booster

Loosen Neck and Shoulders

Yoga in Couchlandria: The Office

Half Distance Triathlon Plan / Designed for Strength Training *Does NOT end on Race day*

FREE - Buy Now