20-Week Intermediate Half Distance Triathlon Training Plan

This plan is your gateway to smashing your personal best, pushing your limits, and unlocking your true potential.

Achieve Your Goals

• 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

• Develop Endurance: Structured training ensures steady progress in swim, bike, and run performance.


• Enhance Speed & Power: Sessions designed to improve VO2 max, race pace, and efficiency.


• Optimize Race Execution: Improve transitions, pacing, and overall strategy.


• Increase Strength & Resilience: Strength sessions enhance durability and injury prevention.

Structured Progression

• Block 1: Build baseline fitness and endurance, with initial testing to set training zones.


• Block 2: Increase volume and intensity as your body adapts.


• Block 3: Maximise volume, boost VO2 max, and build aerobic capacity.


• Block 4: Hone race pace with race-pace efforts.


• Block 5: Taper, reduce volume, and sharpen fitness for race day.

Who Is This Plan For?

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


• PB Chasers: Athletes aiming to achieve their fastest Half Distance Triathlon .


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


• Front-Pack Swimmers: Those expecting to exit the swim towards the head of the pack. All swim sessions are written by a highly experienced, professional swim coach.

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

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


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


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


• 3 Bike Sessions: Target power and race-specific intensity.


• 3 Run Sessions: Build speed and stamina for a strong race finish.


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


• 1 Rest Day: Crucial for recovery and peak performance.


• Email support whenever you need help or motivation.

Start Your Journey

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.