Half-Ironman Triathlon Training Plan - Level 7

Average Weekly Training Hours 11:13
Training Load By Week
Average Weekly Training Hours 11:13
Training Load By Week

Choose this plan if you wish you could quit your job and train full time for a half-Ironman, but you can’t. The best you can do is pack as much high-quality training in your limited free time as possible, which is what this plan offers.

The Level 7 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 7 plan begins with 5,900 yards of swimming, 4 hours and 55 minutes of cycling, and 2 hours and 31 minutes of running in Week 1. It peaks with 8,650 yards of swimming, 9 hours of cycling, and 4 hours and 18 minutes of running in Week 17.

Sample Day 2
0:36:00
1646m
Swim Base

WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 6 x 100 @ moderate aerobic intensity, RI=0:05
10 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Sample Day 2
1:10:00
Bike Power Intervals 1:10 (7x20)

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 3
0:40:00
Fartlek Run 40 (6x30)

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
Brick Workout 0:45/0:15

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

Sample Day 5
1:00:00
Foundation Bike 1:00

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

Sample Day 5
0:40:00
1829m
Swim Fartlek + Sprint

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

Sample Day 6
0:30:00
Foundation Run 0:30

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