Lay the Foundation for Your Best Half-IM

Ready to tackle your Half IM dreams without letting training take over your busy life? This 10-week Base Training plan is perfectly crafted for time-crunched 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 goals 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 safely. It prepares your body for higher volume and intensity later, giving you maximum fitness gains while remaining flexible enough to handle real-world schedule interruptions.

Your Training Benefits

• Eliminate Guesswork: Cycling workouts use your Power Meter (%FTP) and runs use your Heart Rate Monitor (%THR) to keep you exactly in the right zone, ensuring every minute of your limited time counts.

  
  



• Smart, Sustainable Build: Safely scale your fitness—starting at just 6 hours and peaking at 9 hours and 45 minutes—across two highly structured 4-week base blocks.

  
  



• Track Your Progress: Dedicated test weeks (Week 1 and Week 10) help you establish baselines, dial in your precise zones, and clearly see your hard-earned gains.

  
  



• Stay Strong & Healthy: Includes bonus sport-specific flexibility and core strength routines to help injury-proof your body.

  
  



• Free Zone Setup: Get instant access to our exclusive, free training tools to easily calculate and customize your training zones from day one.

  
  

Prerequisites & Equipment

To get the absolute most out of these workouts, a Power Meter (for cycling) and a Heart Rate Monitor (for running) are essential.

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.