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16 Week Half-IRONMAN®️Distance - Heart Rate Based cycling / Beginner swimmer


David Sullivan

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16 Weeks

Plan Description

- Program for athletes proficient in cycling and running
- Program designed around beginner swimmers
- Cycling intervals are Heart Rate guided
- Running is Heart Rate and Pace guided
- Program follows an 80:20 base to intensity ratio

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:24:00 02:00:00
Bike x3
04:44:00 04:00:00
Swim x2
00:02:00 00:30:00
Strength x1
00:42:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:24:00 02:00:00
04:44:00 04:00:00
00:02:00 00:30:00
00:42:00 00:45:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Stephan Weyers

Wingman Coaching (

By capitalising on the intersection between individual ability, the science of athletic performance and the latest technology, I work with each athlete to help them not only set, but also attain their personal sporting goals. Personal programmes are created for your unique level, fitness and available training time.

Weekly feedback is provided using Training Peaks, to design, deliver and adapt each athletes programme.

I coach athletes around the world - you only need a decent sports watch!

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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