Beginner Half Distance Triathlon Plan — 16 Weeks

A focused 16-week plan for athletes who are ready to start training now and want a direct path to their first Half Distance finish — 1.2 mi swim, 56 mi bike, 13.1 mi run. Over 1,900 beginners have completed their first Half Distance race using this plan.

What's in the plan

- 16 weeks of day-by-day training, starting at just over 7 hours/week
- 2 swims, 3 rides, 3 runs, and 1 rest day per week
- Zone 2-focused aerobic base with safe, progressive volume increases throughout
- Individualizable with Heart Rate or Rate of Perceived Effort
- Compatible with all TrainingPeaks smartwatches

Structure

The plan builds progressively from week one, adding volume and effort in manageable increments toward a structured peak and taper into race day. Every week is planned — no guesswork on what to do or how hard to push.

Who it's for

Beginners who have been training consistently for several weeks to months and can handle the first week's volume without significant strain. If you're earlier in your fitness journey and need more runway, the 24-week version of this plan is a better starting point.