This plan is written by British Triathlon High Performing Coach Simon Olney to help athletes graduating from Olympic distance up to a half distance. This plan uses running pace and cycling power, other plans are available which include a mixture of cycling and running power.
To engage with this plan you will need a GPS watch compatible with heart rate monitors and cycling power, as well as either a stationary bike trainer, or road you can safely complete workouts on. You will also need some basic swimming equipment to complete the drills, though these can be skipped if you are an accomplished swimmer who wants to focus on speed.
The rest days can be moved around as you see fit. A version of this plan with six workouts a week is also available.
I am a British Triathlon High Performing Coach who specialises in helping athletes complete their first IRONMAN or IRONMAN 70.3 event. Are you feeling lost in the ocean of noise surrounding the sport? Don't have the time to read textbooks and trawl YouTube for answers? Overwhelmed by all the information out there? Don't have 20 hours a week to train? I provide pragmatic coaching for busy people.