20-Week Advanced Half Distance Training Plan

Race Faster, Stronger, and Smarter: Your 20-Week Blueprint for Peak Performance with Expert Coaching Support.
This advanced plan is your blueprint for achieving peak performance, breaking limits, and racing with precision and power.

Achieve Your Goals

• Set New Records: Swim faster, ride harder, and run stronger to achieve your best performance.


• Build Elite Fitness: Push your endurance, elevate your lactate threshold, and fine-tune your race strategy.


• Peak with Confidence: Arrive on race day sharp, fresh, and ready to crush the competition.

Targets of the Plan

• Improve Endurance: Progressive training ensures you build the stamina needed for peak performance.


• Enhance Speed & Power: Targeted sessions focus on improving VO2 max, race pace, and sustained intensity.


• Optimize Race Strategy: Sessions designed to develop pacing, transitions, and race execution.


• Increase Strength & Resilience: Strength training helps prevent injury and improve efficiency across all disciplines.

Structured Progression

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


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


• Block 3: Maximize volume, boost VO2 max, and challenge your aerobic capacity.


• Block 4: Hone race pace with efforts that simulate race conditions.


• Block 5: Taper and peak, reducing volume for recovery while maintaining intensity for race day.

Who Is This Plan For?

• Experienced Triathletes: Ready to push limits and optimize race performance.


• PB Chasers: Focused on breaking personal records with efficient training.


• Seasoned Competitors: Those who want a high-performance plan to maximize training efficiency and race readiness.


• Mid-Pack Swimmers: Those expecting to exit the swim in the middle third of the pack with swim sessions written by a highly experienced, professional swim coach.

Before Starting You Should Be Able To

• Swim consistently between 1:50 and 2:30 per 100 meters.


• Cycle for 2 hours.


• Run for 1 hour.

What You Get

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


• 7–10 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.


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


• 2 Strength Sessions: Enhance overall athleticism and injury resilience.


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




• A fully integrated training calendar for seamless scheduling.


• Email support whenever you need help or motivation.

Start Your Journey

This plan isn’t just about crossing the finish line; it’s about refining your skills, being efficient, and unlocking your true potential as a triathlete.

Every session is crafted to elevate your performance, and every step brings you closer to your best.
Let’s make your next Half Distance Triathlon your best yet.