Half-Ironman Triathlon Training Plan - Level 6

Average Weekly Training Hours 10:47
Training Load By Week
Average Weekly Training Hours 10:47
Training Load By Week

Choose this training plan if you are willing and ready to work very hard to achieve a great half-Ironman performance, but you don’t want even an ounce of waste in your training schedule.

The Level 6 plan is 20 weeks long and comprises an 8-week base phase and 6-week build and peak phases. A typical training week includes 3 swims, 3 rides, 3 runs, and a bike-run brick workout. The brick workouts fall on Wednesday in odd-numbered weeks and on Saturday in even-numbered weeks. Every fourth week is a recovery week. The final 10 days of the plan constitute a taper period.

Two tune-up races are scheduled. A sprint race is schedule in Week 12 and an Olympic distance race in Week 16. If you are unable to find opportunities for tune-up races you will do additional brick workouts instead.

The Level 6 plan begins with 5,200 yards of swimming, 4 hours and 40 minutes of cycling, and 2 hours and 23 minutes of running in Week 1. It peaks with 8,000 yards of swimming, 8 hours and 25 minutes of cycling, and 4 hours and 3 minutes of running in Week 17.

Sample Day 2
1:10:00

WU: 10 minutes @ moderate aerobic intensity
MS: 7 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Sample Day 2
0:32:00
1463m

WU: 350 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
8 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Sample Day 3
0:40:00

WU: Run 5 minutes @ moderate aerobic intensity
MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 40 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity

Sample Day 4
0:55:00

MS: Bike 45 minutes @ moderate aerobic intensity
Run 15 minutes @ moderate aerobic intensity

Sample Day 5
0:34:00
1554m

WU: 350 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 6 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10
8 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Sample Day 5
1:00:00

WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sample Day 6
0:02:00

MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today's main run workout.