16 Week, Half Ironman Distance Triathlon Finisher Plan:

Average Weekly Training Hours 06:48
Training Load By Week
Average Weekly Training Hours 06:48
Training Load By Week

This program is designed for someone who is relatively new to iron distance, has completed 1 or 2 olympic distance events, or has more experience but coming off a long break or injury. The athlete should have 8-18 hrs across 4-6 days per week to devote to training. The athlete should already be comfortable with 8-10 hrs per week of training and, perhaps, training twice per day. If needed, add 2-4 endurance weeks to the front end of this program. Each weeks workouts can be quite specific, make any adjustments in length or intensity to fit your needs. This program will utilize heart rate, and pace, but mostly RPE (Scale 1-10)

Sample Day 1
0:45:00
Swim 45

Swim for 45 mins

Sample Day 2
1:00:00
Bike 60

Bike for 60 mins (RPE 2-4)

Sample Day 3
0:45:00
Run 45

Run for 45 mins (RPE 2-4)

Sample Day 4
0:45:00
Swim 45

Swim for 45 mins

Sample Day 6
1:30:00
Bike 90

Ride for 90 mins (RPE 2-4)

Sample Day 7
1:00:00
Run 60

Run for 60 mins (RPE 2-4)

Sample Day 8
0:45:00
Swim 45

Swim for 45