16-Week Intermediate Half-Distance Triathlon Training Plan

For intermediate triathletes with advanced swim skills who like a challenge.

Ready to Break Your PBs and Race Like Never Before?

This 16-week training plan is designed to help intermediate-level triathletes like you train smarter, push your limits, and race with confidence. Say goodbye to wasting time and energy on inefficient sessions—this plan delivers results where it counts.

What You’ll Gain:

• Crush Your PBs with faster, stronger, and more confident performance


• Accelerate Your Speed by improving your aerobic capacity and lactate threshold


• Feel Prepared on race day, knowing you’ve done the work and you’re primed to perform at your best

Why This Plan Works:

• An All-Rounder Focus: Targets swim technique, bike power, and run speed with structured, progressive training


• Time-Efficient: Swap 14 ineffective sessions for just 6-9 impactful ones per week, designed to fit into your busy schedule


• Personalised Training: Input your own data and goals into TrainingPeaks, and get sessions tailored to your fitness level and race objectives

This Plan is Built for You If:

• You’re ready to push your limits and achieve your best Half-Distance time


• You’re already training consistently but want more structure and guidance


• You’re comfortable swimming faster than 1:50 per 100 meters, cycling for an hour, and running for 45 minutes

A Proven, Expertly Crafted Plan:

This plan is created by a coach with over 15 years of experience and a track record of guiding athletes to elite performances. You’ll get access to expert insights, trackable progress, and email support to ensure you’re always on the right path.

Are You Ready to Step Up Your Triathlon Game?

Your next breakthrough is just 16 weeks away. Whether your goal is a new PB, a podium finish, or simply to race smarter, this plan is designed to help you reach it.

Check out our other Half Distance Training Plans Here