Ready to tackle your Half IM without letting training take over your life? This 10-week Base Training plan is perfectly crafted for busy triathletes ready to build an unstoppable aerobic foundation in just 6 to 10 hours a week.
Is This Plan For You?
If you have big race-day dreams for your Half IM (1.9km swim, 90km bike, 21.1km run) but struggle to balance a demanding schedule with heavy training, you are in the right place. Base training is the most critical phase of the year, yet it's often neglected. This highly adaptable plan focuses on building your aerobic engine and sport-specific strength without burning you out. It safely prepares your body for higher volume later, giving you maximum fitness gains while remaining flexible enough to handle real-life interruptions.
Your Training Benefits
Eliminate Guesswork: Workouts use %Threshold Heart Rate (%THR) to keep you exactly in the right zone, ensuring every minute of your limited time counts.
Smart, Sustainable Build: Safely scale your training—starting at just 6 hours and peaking at 9 hours and 45 minutes—across two structured 4-week base blocks.
Track Your Progress: Dedicated test weeks (Week 1 and Week 10) help you establish baselines, dial in your zones, and see your hard-earned fitness gains.
Stay Strong & Healthy: Includes bonus sport-specific flexibility and core strength routines to help prevent injuries.
Free Zone Setup: Get access to our exclusive, free training tools to easily calculate and set up your customized training zones from day one.
Prerequisites & Equipment
To get the absolute most out of these workouts, a heart rate monitor is essential for your bike and run sessions.
For your testing weeks, you will also need baseline access to:
A 25m or 50m swimming pool.
An indoor trainer (like a WattBike) or a flat, continuous outdoor riding circuit.
A flat 5km running route or track.
