Ready to lay the ultimate foundation for your best Half-IM yet? This 10-week Base Training Plan is designed for dedicated triathletes ready to build unstoppable aerobic endurance and sport-specific strength without burning out.
Is This Plan For You?
If you have big race dreams but struggle to balance a demanding training load with real-life commitments, this plan is your roadmap. Base training is the most critical phase of your year—skip it, and you plateau; nail it, and you prepare your body for the heavy volume and intensity of race season. We’ve removed the guesswork with highly structured, adaptable workouts so you can step away from the stress of planning and just focus on doing the work.
Your Training Benefits
Smart, Progressive Scaling: 10 weeks of intelligent volume building (starting at ~10 hours and peaking at ~15.5 hours) designed to safely maximize your aerobic engine.
Precision Heart Rate Training: Cycling and running sessions are built around %Threshold Heart Rate (%THR) to ensure you are always training in the exact right zone for your personal fitness level.
Measurable Progress: Built-in testing weeks (Week 1 and Week 10) prove your hard work is paying off, supported by our FREE training tools to accurately calculate your zones.
Injury Prevention: Includes dedicated, sport-specific core strength and flexibility plans to keep you resilient, durable, and moving efficiently.
Prerequisites
To get the most out of this plan and avoid frustration, athletes should:
Be prepared to commit to 10 to 16 hours of training per week.
Own a Heart Rate Monitor to accurately execute the bike and run sessions.
Have access to a 25m/50m pool, an indoor bike trainer (or flat, uninterrupted riding circuit), and a flat 5km running route to complete your baseline fitness tests.
