Is This Plan For You?
This 4-week Half Distance Advanced Maintenance plan by GA Endurance is designed as a free short maintenance phase for experienced triathletes who want to preserve a high level of fitness between training cycles.
It is ideal for athletes who already have a strong aerobic and performance base and want to maintain endurance, efficiency, and consistency without entering a high-load training phase.
If you are looking for a short, controlled, and efficient way to stay race-ready while managing fatigue, this plan offers a clear, performance-oriented pathway.
Use the code GAFREE at checkout to access this plan for FREE.
What You Can Expect
• A complete 4-week structured Maintenance phase for Half Distance Advanced athletes
• Moderate training load designed to preserve performance without overload
• Balanced progression across swim, bike, and run disciplines
• Strong emphasis on aerobic conditioning, efficiency, and consistency
• Regular long sessions to maintain endurance and fatigue resistance
• Controlled tempo and sub-threshold efforts to maintain performance capacity
• Advanced bike sessions focused on steady power output, efficiency, and pacing control
• Run sessions designed to maintain aerobic strength and durability
• Swim sessions including technique refinement and aerobic conditioning
• Light and consistent brick sessions to maintain race-specific neuromuscular adaptation
• Focus on recovery, freshness, and sustainability
• Clear, easy-to-follow workouts using power, pace, heart rate, or perceived effort
• Optional strength guidance to support durability and injury prevention
Free Access Code
This plan is available for FREE with the following code:
GAFREE
Enter the code at checkout to start your 4-week Half Distance Advanced Maintenance plan at no cost.
Coaching & Support
This plan includes Coach Access.
If you have any questions during your training, you can reach out anytime via:
coachsupport@gaendurance.com
Requirements
To start this plan, you should be able to:
• Swim at least 2,000–3,500 meters continuously
• Ride consistently for 3–4 hours
• Run continuously for 80–100 minutes
• Train consistently 5–6 days per week
• Have strong experience with structured triathlon training
A GPS watch, heart rate monitor, and bike power meter are strongly recommended for best results.
Final Note
This free 4-week Advanced Maintenance plan is designed to keep you sharp, consistent, and ready without unnecessary training stress.
With a short and controlled structure, the focus is on preserving aerobic capacity, maintaining endurance, and reinforcing efficiency. If followed with discipline, this plan will help you stay strong, fresh, and fully prepared for your next performance-focused training phase.
Explore more training plans at GA Endurance
Goksen Cinar, MSc, is a sports scientist, national team coach, and founder of GA Endurance. With more than 25 years of coaching experience, he combines sports science, endurance coaching, and data-driven methodology to help athletes achieve sustainable performance improvements. He is a 4-time Ironman 70.3 World Championship qualifier and 4-time full-distance Ironman finisher.