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20 Weeks to Your First Half Distance Triathlon! (POWER)

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20 Weeks to Your First Half Distance Triathlon! (POWER)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Nadia Sullivan

All plans by this Coach


20 Weeks

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

So you've signed up for your very first Half Distance Triathlon- now what!?! Don't panic, prepare!

This plan is for the beginner who may not be very comfortable swimming and doesn't have much running or cycling training, but does have or plans to use a powermeter on the bike. This plan starts with frequent, short pool workouts to help you get comfortable with the fundamentals of swimming including breathing and body posture. Then the bike rides start to ramp up with skills work as well as aerobic fitness training to make you a stronger and more confident cyclist. Running workouts include drills to help you engage your glutes and improve your running posture.

As your swim technique and bike endurance progress, you'll get into a steadier pattern of 2-3 swims, 2-3 runs, and 2-3 rides per week. The time and efforts of the workouts will progress so by the time you're ready to pack your gear for your race, you will feel confident that you can go the distance on race day! "Brick" workouts will teach your legs to handle the quick change between sports and testing weeks will help you keep your training on track while you giving you a chance to see how much your fitness has improved.

This power-based plan includes tons of tips and pointers for getting 100% prepared for your race including a gear checklist, basic nutrition guide, and pacing tips, because the small details can make or break your event! There's even transition "workouts" to make sure you know exactly how you're going to progress from each sport to the other on race day. Because knowing whether or not you will wear socks on the bike & how quickly you can put them on while wet & anxious is important to know! Plus, there's all the details you need to be a healthy, complete athlete including 60 days of FREE YogaGLO membership, foundation exercises with videos, and strength activation work with videos.

Additionally, all of the workouts can be exported to your TrainingPeaks compatible training device(s) such as a Garmin Forerunner 935 XT or Wahoo KickR smart trainer (please see trainingPeaks for a complete list of compatible devices and apps as it is often updated). This means you can export your interval targets to your training device & ride or run along at the correct effort to get the most out of your training! And coupon codes for 30 days of FREE Premium TrainingPeaks membership will give you access to in-depth views of your training data after you've uploaded it post-workout.

This plan is for the average 9-5er who has about an hour to 90 minutes to train on weekdays and more time on the weekends. The weekend workouts will increase in duration as race day gets closer with a maximum of 4.5 hours on the longest day. You'll progress to a race simulation across 3 days in week 18 where you'll go through swim, bike, and run efforts similar to what you will experience in your race. Then you'll recover & taper down to the big day at the end of 20 weeks!

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
00:17:00 01:00:00
Run x3
01:49:00 02:00:00
Bike x3
03:59:00 04:00:00
Strength x2
00:09:00 00:10:00
Other x1
00:00:00 00:10:00
Workouts Per Week Weekly Average Longest Workout
00:17:00 01:00:00
01:49:00 02:00:00
03:59:00 04:00:00
00:09:00 00:10:00
00:00:00 00:10:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Nadia Sullivan

FasCat Coaching

USA Cycling Coach, USA Triathlon Coach, Serotta & Retul Certified Bike Fit Specialist

Monthly Personalized Coaching-Silver: includes a premium account, Monthly training plan, weekly data review, limited phone (1x per month)/email (1x per week) communication-Gold: includes a premium account, Weekly training plan, power file review as uploaded & unlimited phone/email communication.

For more Coaching options see

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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