Half IM - 18 weeks, advanced (11h07' per week on average)
Trinergy - Tomek KowalskiAll plans by this Coach
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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 :)
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:33 hrs||1:45 hrs|
|4:47 hrs||4:00 hrs|
|2:11 hrs||1:05 hrs|
|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|