The Louisville Half Distance Triathlon offers a fast, scenic course—but also presents real challenges: a warm river swim, rolling hills on the bike, and a hot, urban run. This 44-week Half Distance Triathlon training plan is built to meet those demands head-on.

✅ 12-Week Base Phase
No prior training? No problem. You’ll establish aerobic endurance and strength from the ground up—crucial for tackling the 1.2-mile downriver Ohio River swim and long bike miles through Oldham County’s horse country.

✅ 32-Week Structured Build
Using a 3-weeks-on, 1-week-recovery format, this plan strategically builds your endurance, power, and speed—perfectly timed to peak for race day.

✅ Swim-Specific Conditioning
Your plan includes focused swim sets designed to increase open-water comfort, simulate downstream current pacing, and build confidence for the Ohio River’s unique swim dynamics.

✅ Bike Power + Hill Workouts
With workouts targeting muscular endurance and hill strength, you’ll be ready for the rolling terrain and single-loop format of Louisville’s 56-mile countryside ride.

✅ Run Heat Acclimation + Terrain Prep
Expect warm race day temps (~85°F)? We’ve got you covered. Your plan include track sessions and bike to run brick workouts—ideal prep for the 13.1-mile run through Cherokee Park and downtown Louisville.

✅ Strength Training Integrated
Functional and traditional strength workouts are built in to support your form, reduce injury risk, and increase overall durability through all three disciplines.

✅ Time-Efficient & Progressive
Starting at 9.5 hours per week and peaking at 14, the plan progresses at a realistic pace, balancing challenge with recovery—so you arrive at the starting line fresh and ready.

✅ Personalized Email Coaching Support
You won’t be doing this alone. Our coaching team is available via email for guidance, adjustments, and motivation when you need it most.

💥 Ready to race the Half Distance Triathlon in Louisville with strength, strategy, and confidence? Start training with a plan built for this course—and for you.

Register Here

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