Intermediate 16-week Half-Distance Training Plan
Intermediate 16-week Half-Distance Training Plan
Plan Description
The 16-week Intermediate Half-Distance training plan is for the triathlete with one or more seasons of training under his/her belt. Athletes have already done a few races including a Half or are coming into triathlon from another endurance sport. The program averages 11 hours per week with a recovery week of ~8 hours every 4th week. The biggest week is 12.5 hr (with options for more) and the smallest is 7.5 hours.
The early weeks focus on aerobic development with a limited amount of threshold-type training. The later weeks include a fair amount of threshold and sub-threshold intervals as well as race-specific intensity workouts.
The program includes effort levels & heart rate guidelines for the swim and run, and HR/power targets for the bike.
Assumptions: athletes can run an hour, ride 1.5 hour, and swim 1,500 yards in separate workouts without difficulty.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:30:00 | 01:50:00 |
|
Bike
x3
|
04:18:00 | 03:30:00 |
|
Swim
x2
|
01:46:00 | 01:00:00 |
|
Strength
x2
|
00:45:00 | 00:45:00 |
|
Day Off
x1
|
00:02:00 | 00:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:30:00 | 01:50:00 | |
|
|
04:18:00 | 03:30:00 | |
|
|
01:46:00 | 01:00:00 | |
|
|
00:45:00 | 00:45:00 | |
|
|
00:02:00 | 00:40:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
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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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