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Middle Distance Triathlon (Ironman 70.3 / Half Distance) Intermediate 16 Weeks

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Middle Distance Triathlon (Ironman 70.3 / Half Distance) Intermediate 16 Weeks


Joe Bergantine

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16 Weeks

Plan Description

A 16-week intermediate-level triathlon training plan for racing a middle-distance (sometimes called a half-distance or Ironman 70.3) triathlon.

This is a training plan for someone who can swim, bike and run for 45-minutes to an hour at a moderate pace to begin. That is, you may have been doing off-season activities such as nordic skiing or HIIT gym classes or running, biking, and swimming in an unstructured or easy manner for at least a month.

The average training week is 8.5 hours and ranges from about 7-12.5. NOTE: The TrainingPeaks training plan duration summary doesn't necessarily reflect the workouts for swim and run as they may have a prescribed distance rather than duration depending on the session intent to allow you to move at your own pace.

Every third week is a recovery week to allow your body to recover from the hard work you've done in the previous two weeks and reap the benefits of that fitness build. These de-loading weeks, and the interim rest days, are as important as the work days, if not more so. Take your rest days as seriously as your workouts.

This plan includes a complete yoga sequence for building mobility and strength to support the primary sports.

The strength training portion of the plan is triathlon-specific and assumes you have access to free weights including dumbbells, kettlebells, and/or barbells as well as bands and TRX or other suspension training equipement, and a knowledge of how to use them safely and with good technique. If you're ever in doubt, ask a certified Fitness Trainer or Strength and Conditioning Specialist. The strength training program assumes you are not currently following an annual strength training program.

This training program references relative perceived exertion (RPE), pace zones, heart rate zones, and power zones for prescribing intensity depending on the activity and intent of the training session. This plan utilizes sport-specific threshold tests early on in the training plan to determine your own unique values. Most heart rate monitors and power meters will allow you to set customized zone information. Consult the manufacturer's information if you have questions about your unique device.

It is important to remember that this training plan is just a guide, to listen to your body and see how you perform.

Questions? Email me at

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
00:05:00 01:00:00
Run x3
00:59:00 01:05:00
Bike x2
04:24:00 04:00:00
Strength x2
01:34:00 01:00:00
Day Off x1
—— ——
Other x1
00:39:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
00:05:00 01:00:00
00:59:00 01:05:00
04:24:00 04:00:00
01:34:00 01:00:00
Day Off
—— ——
00:39:00 00:45:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Joe Bergantine


My goal is to help everyday adult athletes with a specific triathlon, cycling, mountain biking, or skiing event in mind, fit training into a busy work-life schedule by creating balanced and progressive structured training plans.

IRONMAN Certified Coach, RYT200 Yoga Instructor, NSCA CSCS Strength and Conditioning Specialist, Stacy Sims Women are Not Small Men Certified.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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.

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