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Half Distance Triathlon 16 Week Intermediate Level with Power

Author

Lana Burl

All plans by this Coach
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Length

16 Weeks

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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Plan Description

Thank you for selecting this Half Distance Triathlon training plan, proudly presented by LB Endurance. A half distance triathlon typically consists of a 1.2-mile (or 2000-meter) swim, 56-mile (or 90-km) bike and 13.1-mile (or 20-km) run

The plan is intended for triathletes that have at least two years of triathlon experience and/or may have completed a half distance triathlon already. This athlete is looking to improve on their past performance.

To start this plan, you should already be capable of running three or four times per week, and able to finish a run of at least sixty minutes in duration. You should also be able to swim 1500 yards comfortably and bike for at least ninety minutes (or 25 miles).

Each training week includes two swim workouts, two or three bike workouts, three or four run workouts and two strength training sessions. You will also find one or two planned recovery days each week. Strength training, cross-training rest are important to maintain the body, mind and soul while preparing for a half marathon. Swim workouts are given as time and/or distance targets.

Bikes are time based and utilize power for training zones. Runs are time based and use pace for interval targets. Be sure your bike power and run pace threshold is set up in TrainingPeaks (settings) and on your training device (ie Garmin watch). All bikes, some runs and some swims are provided as Structured Workouts that can be automatically downloaded to your training app, allowing easy use with virtual platforms like Zwift.

Strength workouts use primarily bodyweight exercises and can often be performed without typical gym machines, but you can substitute similar exercises that you are familiar with.

The plan also includes several tips and reminders to help you prepare for an enjoyable race day, including guidance on race fueling, transitions, gear, race planning and hydration.

Please have a doctor’s approval before starting this, or any exercise program.

Have fun! If you have questions, or are interested in enhancing this plan, contact us at admin@lbendurance.com or www.lbendurance.com. We also offer plan enhancements such as schedule customization, training zone determination and race planning/feedback. As a LBE Training Plan customer, you will enjoy discounts on these services.

Follow us on Facebook and Instagram, and include #lbendurance #legitbadass on all your social media posts.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
3:12 hrs 2:10 hrs
Bikex3
3:54 hrs 3:30 hrs
Swimx2
1:24 hrs 1:00 hrs
Strengthx2
0:51 hrs 0:30 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
3:12 hrs 2:10 hrs
Bike
3:54 hrs 3:30 hrs
Swim
1:24 hrs 1:00 hrs
Strength
0:51 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Lana Burl

LB Endurance

Lana believes in the value of living a full and happy life. She found joy in her own odyssey of discovering and nurturing the athlete within. She believes the pursuit of endurance sports delivers clarity, perspective and opportunity. This is why Lana coaches endurance athletes; theirs is a journey that anyone can undertake to learn, be happy and have fun in even the toughest moments.