16 Week- Half IRONMAN Triathlon Plan (Zwift, TrainerRoad, Wahoo compatible)
Kyle McFarland, USAT, USAC, ACSMAll plans by this Coach
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This is a 16-week, Half IRONMAN 70.3, structured training plan designed by White Pine Athletics' Head Coach Kyle McFarland.
Kyle has the following coaching certifications: USA Cycling level 2, USA Triathlon level 1, IRONMAN Certified Coach, TrainingPeaks Level 1 Coach, and American College of Sport Medicine Certified Personal Trainer.
This plan is ideal for the intermediate to advanced triathlete aiming to race their fastest half distance triathlon. It is strongly recommended that you have previously completed at least an olympic distance triathlon, and can comfortably complete the following distances:
Swim: 1000 yds
Bike: 90 minutes
Run 50 minutes
This plan also includes swim, bike, and run benchmark testing to establish and update your training zones.
4-5 structured bike sessions per week
3-4 swim sessions per week
3-4 run sessions per week
*All bike session are structured to allow export to 3rd party apps such as Zwift, Rouvy, TrainerRoad, Wahoo, Garmin, etc.
This plan also includes detailed race pace planning, general/basic race nutrition plan, race day/travel packing checklist, and access to discounts on additional White Pine Athletics coaching services.
Smart trainer or power meter is encouraged, heart rate monitor not required but strongly encouraged.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:15 hrs||4:00 hrs|
|0:33 hrs||1:20 hrs|
|2:05 hrs||2:00 hrs|
|0:44 hrs||1:15 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||7:15 hrs||4:00 hrs|
||0:33 hrs||1:20 hrs|
||2:05 hrs||2:00 hrs|
||0:44 hrs||1:15 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter