Half Distance Triathlon 16 Week Intermediate Level with Power

Author

Lana Burl

All plans by this Coach

Length

16 Weeks

Typical Week

4 Run, 1 Day Off, 3 Bike, 2 Swim, 2 Other, 2 Strength

Longest Workout

1:00 hrs swim
3:30 hrs bike
2:10 hrs run

Plan Specs

triathlon half ironman intermediate power based tss based strength

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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Summary

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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:23
Training Load By Week
Average Weekly Training Hours: 09:23
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

1:00:00
36TSS

Easy Peasy Bike Ride, 60-ish minutes

max RPE 4

Sample Day 1

0:30:00
21.1TSS
Strength A (AA)

Perform 3 sets of each. Aim for 10-12 reps of each exercise. Focus on excellent form.

Squats (machine, BB or air)
Lat Pull-Downs or Pull-Ups, assisted as needed
Step-Ups with DB
Push-Ups or Chest Press
Seated Row, or TRX row
SL Hamstring Curls on Ball
Lateral Lunges
Abdominal Twist

Rest 1-2 minutes between each set.

* Substitute with equipment that is available or similar exercise to hit same muscle groups listed.

Sample Day 2

1646m
Swim 1800 100s Build

Swim 1800

Warm Up 400
100 easy
4 x (25 drill choice + 25 recovery)
100 easy

Main Set 1200
4 x 50 pull (0:20 RBI)
3 x 100, as 50 easy, 25 build, 25 max effort (0:30)
3 x 100, as 25 easy, 25 build, 50 max effort (0:30)
3 x 100, as 25 build, 75 sprint (0:45)
100 sprint

Cool down 200 smooth

Sample Day 2

0:45:00
46.4TSS
Run Easy

Easy 45 minute run

Keep it Z2 or less

Sample Day 3

1:06:00
52.72TSS
Bike Endurance #1

Bike 66 min, endurance via intervals. Feels easy at first, but by the end it slowly wears you down. Keep it up in final intervals.

Warm Up 16 min
5 min easy, 90+ rpm
5 min alternate 0:30 seated & 0:30 standing
6 min seated, alternate 80% of workload 1:00 right leg; 1:00 left leg (or unclip each side at a time)

Main Set
6 x (2 min Z2 at 70 rpm + 1 min recovery at 100+ rpm)
3 min recovery
6 x (3 min Z2 at 70 rpm + 1 min recovery at 100+ rpm)

Cool Down 5 min

Sample Day 3

0:52:03
55TSS
Run Speed 5 x 2+2

Run 35 min

10 min wu

5 x (2-min @ 5k pace + 2-min recovery jog)

5 min cd

If you want to extend this run to 5 miles, add mileage at a Z2 conversational pace after the intervals. Then, cool down.

Sample Day 5

0:30:00
21.1TSS
Strength A (AA)

Perform 3 sets of each. Aim for 10-12 reps of each exercise. Focus on excellent form.

Squats (machine, BB or air)
Lat Pull-Downs or Pull-Ups, assisted as needed
Step-Ups with DB
Push-Ups or Chest Press
Seated Row, or TRX row
SL Hamstring Curls on Ball
Lateral Lunges
Abdominal Twist

Rest 1-2 minutes between each set.

* Substitute with equipment that is available or similar exercise to hit same muscle groups listed.

Half Distance Triathlon 16 Week Intermediate Level with Power

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