Prepare for a half-distance triathlon with this 18-week Endurance Lab Level 0 plan. It combines two weekly swims with progressive bike and run training, recovery weeks, four bike-to-run bricks and a final taper.
WHO THIS PLAN IS FOR
Athletes new to structured half-distance preparation who already train consistently in all three sports. Level 0 describes the entry plan level; review the sample weeks and your current capacity before starting. The plan builds to a 3.5-hour bike, a 2-hour standalone run and a peak brick of 3.5 hours cycling followed by 1 hour running.
HOW TO USE IT
Bike and run workouts use individual heart-rate zones with RPE guidance. Swim distances are in metres with threshold-based targets and repeated 400 m + 200 m checks. Follow each workout’s warmup, main set, recoveries and cooldown. Heart rate responds slowly in short efforts, so use the prescribed RPE and controlled technique.
TIME AND EQUIPMENT
Weekly load progresses with regular recovery. Calendar duration totals do not include a fixed swim duration: allow additional time for your swimming pace, rests and transitions. You need pool access, swim kit, a suitable bike and helmet, running shoes and a heart-rate monitor. Review the attached RPE, training-zone and swim-abbreviation guides.
RACE PREPARATION
Practise your race kit, pacing, fueling and transitions during the scheduled bricks. Align Week 18 with your race week. Race-day duration is individual and is not added as a fixed workout estimate.
SUPPORT
This is a reusable training plan. Individual coaching, ongoing adjustments and testing are separate services. For questions and service enquiries: info@endurancelab.ie.
LEARN MORE
Endurance Lab blog: https://endurancelab.ie/resources/
OPTIONAL REMOTE TESTING
For individual training zones, ask about remote INSCYD PPD testing and a protocol suited to your equipment and goals: https://endurancelab.ie/inscyd/
Testing is a separate optional service and is not included in this plan.
https://endurancelab.ie/
As a Head Coach of ENDURANCE LAB, I specialise in preparing athletes for various endurance events, whether it's their first triathlon or an Ironman. With personalised training plans, comprehensive nutrition guidance, and expert swim analysis, I ensure athletes are fully prepared for their upcoming challenges. Let's embark on this journey together and achieve your endurance goals!