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Half IM - 18 weeks, advanced (11h07' per week on average)


Trinergy - Tomek Kowalski

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18 Weeks

Plan Description

The training plan is prepared for intermediate AG triathletes looking for a strong Half IM performance - like going TOP 10 in your Age-Group or qualifying for the World Championship. 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 11h07' of training per week. You should have at least two seasons of regular training and some middle distance race under your belt. I strongly recommend to begin with 6 weeks of consistent, 8 to 10 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 training 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 :)

All the training sessions are described precisely, but I do not prepare them in the format of a Workout Builder. Some athletes need a longer warm-up, and others a shorter one. Even the same athletes need a longer or shorter warm-up depending on the current tiredness and individual preferences before the particular workout. Some train mainly indoors, while other mainly outdoors and use the terrain layout in a different way. Sometimes you want to get to a hill located a 10-minute, and sometimes 30-minute ride from home. Sometimes you will start your training with friends to get to a nice section where everybody will do their job separately. I wanted to create a universal and flexible training plan, and not to put you into a rigid training frame. I do not want to shape athletes who, after a few years of training, know nothing about their predispositions, and the only thing they can do is to launch the training and push the pedals in the ERG mode. Of course there is no reason not to translate each training session into the language of a Workout Builder on your own, if you feel like it :)

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:33 hrs 1:45 hrs
Bike x3
4:47 hrs 4:00 hrs
Swim x2
2:11 hrs 1:05 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
3:33 hrs 1:45 hrs
4:47 hrs 4:00 hrs
2:11 hrs 1:05 hrs
Day Off
—— ——

Training Load By Week

Tomek Kowalski


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!

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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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.

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