ADVANCED HALF DISTANCE PLAN FOR COMPETITIVE ATHLETES
This is the recently updated cornerstone Working Triathlete half distance plan for competitive athletes. It is the same plan found in the most recent edition of the book THE WORKING TRIATHLETE.
This plan is for intermediate-advanced athletes. It should only be undertaken after a solid base of fitness has been established. You should be able to swim an hour, cycle two+ hours and run 90 minutes. Ideally, you should should be able to easily sustain a weekly training volume of 8-10 balanced hours each week.
The plan keys off of your threshold power for the bike and threshold pace for the run and swim workouts (i.e. % of your functional threshold power and threshold running pace).
For instruction on how to test/establish your threshold power and threshold running pace, refer to the following link:
https://www.workingtriathlete.com/establishing-training-intensity-zones
You can also key off/convert to other metrics, such as heart rate or RPE, as per the chart at the following link:
https://www.workingtriathlete.com/intensity-zones-and-interpreting-workouts
For additional information on training zones, drills, and other resources, go to:
https://www.workingtriathlete.com/resources
Working Triathlete is a resource for busy athletes who want to dominate in life and athletics. Learn how to cut out the fluff and wring every drop of potential from your body in the time you have available to train. With a focus on maximizing performance with deliberate efficiency, Working Triathlete coaching, training plans and e-books can teach you how to race well without sacrificing other areas of your life.