Follow the same training methodology that has guided Olympic and World Champions for all levels of ability

"My philosophy is very simple. There is no difference between a pro and an age grouper. It's just the time one has to train, and the speed at which one goes. Everything else is the same"

- BRETT SUTTON

This 16 hours per week 'Half Distance Advanced' training plan has been used with enormous success by age-group athletes. It incorporates the Trisutto training principles (which are explained in the plan introduction section).

Program duration is 16 weeks, structured into 4 x 4 week blocks, with each block building on the one before.

Most week days have morning and evening workouts. Longer bike and run workouts are scheduled on weekends. Race week taper and advice on post race recovery are included.

This plan uses perceived exertion / effort to gauge intensity. We refer to this as 'Sutto's 3 M's' -

SUTTO'S THREE M'S
We like to keep things simple. While others espouse heart rate and power zones we find that these are a cause of confusion, distraction and worry. Instead we prefer the following perceived exertion levels -
Easy (under 60%), Moderate (60-75%), Medium (75-85%), Mad (85-95%).

* A complete description of intensity levels used in workouts is included with this training plan.

Equipment required:
Swim - paddles and buoy
Bike - a turbo trainer is not required, but is effective (and safe) if you have access to one
Run - access to a treadmill is not required, but is effective if you have access to one

Assumptions:
This '16 Week Half Distance Advanced' Training Plan is provided under the assumption that the participant has a basic level of fitness, has been actively training recently, is injury free and can accomplish the following:
Swim: Complete 1500m of swimming without stopping.
Bike: Complete 50 minutes of cycling without stopping.
Run: Complete 45 minutes of running without stopping.

Testimonial
I recently used the Trisutto Half Distance plan for the first time to prepare for St. George this past weekend. I just wanted to send you a quick note and say I qualified for the Half Distance Worlds this coming September.

I felt solid for the entire race and always feel well prepared following the Trisutto prescriptions.

I’m sure you hear this often but decided to email anyway.

Big thanks to you and the team!

- Karl Poehls, CFA