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Half IM - 18 weeks, intermediate (9h48' per week on average)

Author

Trinergy - Tomek Kowalski

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Length

18 Weeks

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Plan Description

The training plan is prepared for intermediate AG triathletes looking for a strong Half IM performance. You should be ambitious and not afraid of stepping out of your comfort zone during some sessions. The pain and the fatigue will be there, but it will pay off :) The plan is based on your most effective training practices, years of experience including IM Champions and AG Hawaii World Champions and up-to-date science evidence.

It consists of 18 weeks with average of 9h48' of training per week. You should have at least few months of training and first triathlon races under your belt. I strongly recommend to begin with at least 6 weeks of consistent, 6 to 8 hours training before starting the plan. We use mostly RPE and subjective assessment of intensity but you can use your power meter for the bike and pace for the swim and run - of course I tell you how to do it most effectively :)

Apart from the plan itself you will get access to manual addressing issues like: setting the right intensity zones, nutrition, hydration, training environment, race-specific areas, introducing changes and extra racing into the program, pacing and training FAQ. The education package is big and its not only the document I have mentioned... it is in the process!!! You will be ready for great performance and learn a ton along the way :)



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:05 hrs 1:40 hrs
4:25 hrs 3:00 hrs
1:55 hrs 1:05 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:05 hrs 1:40 hrs
4:25 hrs 3:00 hrs
1:55 hrs 1:05 hrs
—— ——

Training Load By Week


Tomek Kowalski

Trinergy

I am a triathlon coached based in Europe. My coaching resume includes dozens of Hawaii Qualifications, IM Champion and even AG World Champion in Kona. I also held National Team Coach role with Polish Triathlon on our road to Rio Olympic Games. I work as a personal coach with limited number of ambitious athletes, both Age-Groupers and PROs, organise camps and create online training plans. Don’t be a stranger!

Sample Day 1

0:55:00

20' of z2 endurance running
5' of dynamic stretches and drills

strides 8x20'' or 100 meters on jogging recovery

20' of z2 endurance running

Sample Day 1

0:55:00

600 (50 free/50 backstroke/50 kick)
12x50 (25 drill with long-stroke emphasis/25 z3 with perfect technique) on full recovery

12x100 pull, z2 intensity on 10'' RI

200 easy non free

Sample Day 2

1:00:00

60' endurance z2 ride with

6x2' of z3 intervals with low cadence on 2' easy spin recovery

Sample Day 3

1:30:00

90' endurance z2 ride with foam rolling after!

Sample Day 4

0:45:00

15' of z2 endurance running
5' of dynamic stretches and drills

hill repeats:
6x30'' with easy jogging down as recovery

15' of z2 endurance running

Sample Day 4

0:55:00

8x50 band + pullboy, 15'' rest
400 (50 free/50 other stroke)
200 kick

3x
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12x25 - 1x fast!!!, 1x very easy, 15'' rest
200 pull with long stroke
------------

200 easy non free

Sample Day 5

2:00:00

2h endurance z2 ride with 6x15'' sprints, full (3-5') recovery

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