12-Week Intermediate Half Distance Triathlon Training Plan

Transform Your Triathlon Performance in 12 Weeks with a Structured Plan:
Build Strength, Speed, and Confidence with Expert Support.
This plan is your gateway to smashing your personal best, pushing your limits, and unlocking your true potential.

Break Milestones

• Crush Your PB: Swim more efficiently, ride stronger, and run faster with full confidence in your training.


• Increase Speed & Stamina: Boost your aerobic system and lactate threshold for sustained performance.


• Peak with Precision: Enter race day feeling sharp, fresh, and primed to perform.

Targets of the Plan

• Improve Endurance: Develop stamina to sustain strong efforts across all three disciplines.


• Enhance Race Pace: Sessions designed to help you sustain higher speeds for longer periods.


• Increase Power & Efficiency: Targeted bike and run workouts to build strength and efficiency.


• Build Confidence & Strategy: Race simulations and progressive overload to prepare for your best performance.

Structured Progression

• Block 1: Build your baseline fitness and create a strong foundation.


• Block 2: Develop your race pace and ensure you can sustain target speed.


• Block 3: Peak and taper, reducing volume to ensure you’re at your best on race day.

Who Is This Plan For?

• Triathletes With Some Experience: Those ready to take their ability to the next level.


• PB Chasers: Those aiming to do their fastest Half Distance Triathlon.


• Dedicated Performers: Triathletes looking for structure, progression, and results.


• Front Pack Swimmers: Those expecting to exit the swim in the lead third of the pack and looking to move up to the front.

Before Starting You Should Be Able To:

• Swim consistently faster than 1:50 per 100 meters.


• Cycle for 1 hour.


• Run for 45 minutes.

What You Get

• 12 weeks of detailed training, designed for efficiency and impact.


• 6–9 sessions per week, including endurance, speed, and race-specific workouts broken into:


• 2 Swim Sessions: Fine-tune technique and build speed endurance.


• 3 Bike Sessions: Target power and race-specific intensity for a strong bike leg.


• 3 Run Sessions: Build speed and stamina to ensure you finish the race strong.


• 1 Strength Session: Enhance overall athleticism and injury resilience.


• 1 Rest Day: Crucial for recovery and recharging, helping you stay fresh and ready.

Take the Leap

This plan isn’t just about completing the race; it’s about refining your skills, boosting your confidence, and unlocking your true potential.

Every session builds toward stronger performance, and every step takes you closer to achieving your goals.
Let’s make your triathlon success a reality.
Start today and race towards your best self.