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Half IM Triathlon - Race Day Ready (Beginner)


Brady Irwin

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16 Weeks

Plan Specs

triathlon half ironman beginner power based pace based tss based

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Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:24 hrs 3:30 hrs
1:18 hrs 1:10 hrs
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Workouts Per Week Weekly Average Longest Workout
4:24 hrs 3:30 hrs
1:18 hrs 1:10 hrs
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Training Load By Week

Brady Irwin

Science of Speed

I have been participating in endurance sports for more than 2 decades now. Including running, cycling, duathlon and triathlon. I love to compete and love the training side of things nearly as much as I do racing. Freedom to me is outside enjoying nature and testing my abilities.

I enjoy helping athletes reach their goals through the services that I provide which include training plan development, bike fit, lactate threshold testing and training camps.

Sample Day 1

Endurance Run 30min

Sample Day 2

Run Field Test 2x10minute w/10min Recovery

This test will help you determine your training ranges. For each effort, the goal is to sustain as high a pace as you possibly can for the entire mile. Don't sprint from the start, build up to what you feel is the fastest pace you can sustain and hold it for 10 minutes

Sample Day 4

Pre-race openers

Try something like this: 10-15min Warmup 1min maximal (cadence 95-105) 3min Rest 1min maximal (cadence 95-105) 3min Rest 1min maximal (cadence 95-105) 3min Rest Cool down and call it a day. The whole purpose of these intervals is to get your legs opened up but not to fatigue you. This is a trial and error type of thing so be sure to pay close attention to how your body feels so we can make adjustments if we need too.

Sample Day 5

Cycling Field Test 2x10min 10minRBI

Sample Day 6

Endurance Run 4mi

Sample Day 7

Endurance Ride 1.5 hr

Endurance rides are designed to help increase aerobic capacity by increasing mitochondrial density and the bodies ability to provide fuel to the muscle

Sample Day 9

Threshold Intervals 4x8min 4minRBI

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