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16 Week- Half IRONMAN Triathlon Plan (Zwift, TrainerRoad, Wahoo compatible)

Author

Kyle McFarland, USAT, USAC, ACSM

All plans by this Coach
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Length

16 Weeks

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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

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.

Details:⁣

*Comprised of: ⁣
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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
7:15 hrs 4:00 hrs
Swim x4
0:33 hrs 1:20 hrs
Run x3
2:05 hrs 2:00 hrs
Brick x1
0:44 hrs 1:15 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
7:15 hrs 4:00 hrs
Swim
0:33 hrs 1:20 hrs
Run
2:05 hrs 2:00 hrs
Brick
0:44 hrs 1:15 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Kyle McFarland

White Pine Athletics

As a coach certified under USA Cycling, USA Triathlon, IRONMAN and the American College of Sports Medicine, I believe in training protocols that are science-based and research-driven. I want to help my clients apply the proper combination of training stress, intensity, and rest/recovery modalities that will result in peak performance conditions at their target events. I don't promise success - you need to put in the work for that - but I do offer a plan to guide you along the way.⁣

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