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16 week to Half Iron Distance Triathlon - Intermediate (9 - 13 hrs per week)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Rebecca Romero - Olympic Gold Medallist

All plans by this Coach
3.75 (4)

Length

16 Weeks

Refund Policy

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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Overview
This training plan has been created by Rebecca Romero (Olympic Gold & Silver Medallist, World Champion (Rowing and Cycling) and Kona Age Grouper Competitor) and Nick Lloyd (Great Britain Rower, 9th in ITU Age Group Triathlon Worlds 2001, Kona Age Grouper and 9hr15 Iron Distance athlete).


This 16 week plan is designed to take you to a fitness level to allow you to competitively complete a Half Iron Distance Triathlon event (1.9k swim, 90k bike. 21k run).

It incorporates a lot of interval based training to keep the training time to a minimum whilst still getting your body fit enough, strong and resilient enough to cope with the demands of the event.

Who is this Plan for?

This plan is aimed at an athlete who has already completed in triathlon or another sport previously and so has a good fitness base already in place and is looking for a focused final 16 weeks to maximise there race day performance.

The bike sessions are built around the use of a Power Meter and so really this is needed to gain the maximum benefits from following the plan.


The basics:

  • 1 rest day per week

  • 3 swims per week

  • 3 bikes per week

  • 3/4 runs per week

  • Time required peaks at 13 hours. But the average for the 16 weeks is just over 10 hours per week.

    Other Details

    The plan is based around 4 week cycles with 3 weeks building the training volume and/or intensity followed by a recovery week. This week will allow your body to adapt to the stress placed upon it and come back stronger and ready for the next cycle.


    Every applicable session has a workout designer, so enabling you to export to Garmin or Wahoo devices as well as exporting to Zwift workout builder. They also include descriptive text to guide you through each session as clearly as possible. 

    Sample Week

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    Sample Swim Session

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    Sample Bike Session

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    Rebecca Romero




    Training Plan Sample Week

    Stats

    Average Weekly Breakdown

    Workouts Weekly Average Longest Workout
    Run x4
    3:20 hrs 1:30 hrs
    Swim x3
    2:55 hrs 1:20 hrs
    Bike x3
    4:10 hrs 3:00 hrs
    Day Off x1
    —— ——
    Workouts Per Week Weekly Average Longest Workout
    Run
    3:20 hrs 1:30 hrs
    Swim
    2:55 hrs 1:20 hrs
    Bike
    4:10 hrs 3:00 hrs
    Day Off
    —— ——

    Training Load By Week


    This plan works best with the following fitness devices:

    • Power Meter
    • Heart Rate Monitor
    • GPS

    All supported devices

    Romero Performance

    Romero Performance

    Romero Performance offers triathletes and cyclists of all abilities the opportunity to achieve their dreams, and learn from one of the most unique sports persons in the world. Programmes are based upon the principles that Rebecca has used during her time in both the British Olympic Rowing and Cycling Teams. (Two of the most successful sports teams in the sporting world). These experiences and techniques allowed Rebecca to train herself and qualify for the Hawaii Ironman in 2012.

    $34.99 - Buy Now