Ready to lay the ultimate foundation for your best Half IM? This 10-week Base Training plan is designed for dedicated triathletes ready to build unstoppable aerobic endurance without burning out before race day.
Is This Plan For You?
If you have big race-day dreams for your Half IM (1.9km swim, 90km bike, 21.1km run) but struggle to juggle high-volume training with family and work, this is your perfect starting point.
Base training is the single most important phase of the year, yet it's often the most neglected. This plan focuses purely on building your aerobic engine and sport-specific strength over 10 adaptable weeks. Designed for athletes with 10 to 16 hours a week to train, this schedule ensures you maximize your fitness while remaining flexible enough to handle real-life schedule interruptions. It safely prepares your body for the rigors of heavier volume and higher intensity down the road!
Your Training Benefits
Precision Guidance: Workouts use %Max Heart Rate (%MHR) to keep you perfectly in the right zone, eliminating "junk miles" and guesswork.
Built-in Progress Tracking: Dedicated test weeks (Week 1 and Week 10) help you easily set your baseline, adjust your zones, and see your hard-earned progress.
Resilience & Injury Prevention: Includes bonus sport-specific flexibility and core strength routines to keep your body healthy and strong.
Free Setup Tools: Get access to our exclusive, free training tools to accurately calculate and set up your training zones from day one.
Smart, Sustainable Build: Safely scale your volume—starting around 10 hours and peaking at 15.25 hours—across two highly structured 4-week base blocks.
Prerequisites & Equipment
To get the absolute most from this plan, a heart rate monitor is essential for your bike and run sessions.
For your testing weeks, you will also need baseline access to:
A 25m or 50m swimming pool.
An indoor trainer (like a WattBike) or a flat, continuous outdoor riding circuit.
A flat 5km running route or track.
