Half-Ironman Triathlon Training Plan - Level 3

Average Weekly Training Hours 08:47
Training Load By Week
Average Weekly Training Hours 08:47
Training Load By Week

This training plan will prepare you for a successful half-

Ironman finish in 20 weeks. Choose this plan if you are starting with a decent level of triathlon fitness but you want to follow a training plan with a manageable schedule of 9 workouts per week.

The Level 3 plan is 20 weeks long. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick.

Every fourth week is a recovery week. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). The final 10 days of each plan constitute a tapering period.

The Level 3 plan begins with 4,500 yards of swimming, 3 hours and 30 minutes of cycling, and 2 hours of running in Week 1. It peaks with 7,550 yards of swimming, 6 hours and 30 minutes of cycling, and 3 hours and 36 minutes of running in Week 17.

Sample Day 2
1:00:00
Bike Power Intervals 1:00 (6x20)

WU: 10 minutes @ moderate aerobic intensity
MS: 6 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Sample Day 3
0:28:00
1280m
Swim Base

WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Sample Day 3
0:35:00
Fartlek Run 35 (6x30)

WU: Run 5 minutes @ moderate aerobic intensity
MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 35 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity

Sample Day 4
1:00:00
Foundation Bike 1:00

WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sample Day 5
0:28:00
1280m
Swim Fartlek + Sprint

WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 6 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
CD: 30 @ low aerobic intensity

Sample Day 5
0:35:00
Foundation Run 0:35

WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sample Day 6
1:30:00
Foundation Bike 1:30

WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Matt Fitzgerald

I offer a wide selection of readymade training plans for runners and triathletes training for events of all distances. Custom plans are also available.