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HALF-DISTANCE TRIATHLON, BUILD-PEAK PLAN, OVER 50, 13hpw, BIKE POWER METER, 12-WEEKS

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Joe Friel

All plans by this Coach
4.55 (29)

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description


Train smart with a half-distance triathlon plan by Joe Friel, best-selling author and internationally recognized endurance coach.


  • Prepare for a half-distance triathlon: swim = 2k, bike = 90k, run = 21.1k

  • Plan is intended for an experienced triathlete over age 50.

  • Plan is for 12 weeks in the Build to Peak training periods, culminating with your race.

  • Receive two follow-up emails from Joe with more information on the plan (must provide email address at time of purchase).

  • If plan is not working for you within the first 2 weeks, you can switch to a plan of equal value or receive a full refund.




“Joe Friel’s wealth of knowledge in triathlon is astounding.” —Siri Lindley, triathlon world champion


“Joe Friel is one of the world’s foremost experts on endurance sports.” Outside magazine




This half-distance Build-Peak plan for over-50 triathletes was designed by Joe Friel using the principles from The Triathlete’s Training Bible and Going Long. Having these books handy will help with many of the workouts presented in the training plan.

Who is this plan for?


This plan is intended for an experienced triathlete over age 50. The plan uses common triathlon language to describe the workouts and is easy to follow. Weekly Coach Notes and Advice from Joe will help you navigate the plan and prepare for race day. By the end of 12 weeks you will have excellent half-distance race fitness

When should you start the plan?


For best results, start using this plan 12 weeks prior to your A-priority, half-distance race so that it ends on your scheduled race weekend. Race-week workouts are labelled for either a “Saturday Race” or a “Sunday Race” based on the day your race is on. Before starting this plan, you should have completed a Base training period and be able to swim 1 hour, bike 2.5 hours, and run 1.5 hours in separate workouts. Your training zones should be established before beginning this plan. (For a detailed description of how to set your zones for heart rate, power, or pace, read this.)

What is the weekly volume?


Weekly volume is about 13 hours per week with 3–4 swims, 4 bikes, 4–5 runs (including bricks) and 1 strength session. Exceptions are the R&R weeks every third week with volume significantly reduced for 4–5 days and self-testing at the end of the week to measure progress. There are also fitness-building, race-simulation bricks most weeks. The last three weeks of the plan taper and peak you for the race. (The major difference between this plan and the similar one for Under-50 triathletes is that this plan is 12 weeks instead of 11, and recovery is scheduled every third week instead of every fourth week.)

Do you need any devices or apps?


For this plan, you need a heart rate monitor (run) and a power meter (bike) to manage workout intensity. Swim intensity is described using pace in yards (if swimming in a metric pool, assume the distances are equivalent). The workouts were created using the TrainingPeaks “Workout Builder” format so that they may be uploaded to a device (heart rate monitor, power meter, indoor trainer, etc.) and may be followed precisely during the session. (For more information on compatible devices and apps and how to export the workouts, read this. However, it’s not necessary to upload the workouts in order to use this plan.)


After your event, please provide feedback to Joe on how this plan worked for you. Thanks again for your interest in my training plans, and I hope your training and racing go very well this season.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
05:12:00 03:00:00
Swim x4
02:43:00 01:10:00
Run x4
02:56:00 02:00:00
Strength x1
00:27:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Bike
05:12:00 03:00:00
Swim
02:43:00 01:10:00
Run
02:56:00 02:00:00
Strength
00:27:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

Joe Friel

Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 17 books on training including the best-selling Training Bible series. For more info, go to his blog at www.joefrielsblog.com.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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