Intermediate Level Half Ironman Triathlon

Average Weekly Training Hours 09:30
Training Load By Week
Average Weekly Training Hours 09:30
Training Load By Week

This plan is for athletes with several triathlons under their belt, who are ready to take the half ironman distance to the next level. Weekly workout hours are between 10-14.

Sample Day 1
0:30:01

BT: Warm up 5-10 minutes. Then 3-4 sets of MS. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or see Joe Friel's Training Bible book.

Sample Day 1
0:45:01

WU: Start slow and gradually build pace/effort.
100 swim, 100 kick, 100 swim, 100 kick, 100 swim.
MS: This set will establish your “T-time.” After the warm-up, swim 1000 yards/meters at a constant pace and good effort—as if racing. Record the time in your log. Record your average pace per 100. This pace will be called your “T-pace.”
CD: At and easy pace/effort swim 700.
Total—2200

Sample Day 2
1:00:01

Complete the graded exercise test on pages 64 or 65 of The Triathlete's Training Bible. View pages by clicking here

Sample Day 2
0:30:01

Tempo Time Trial. Warm-up about 15 minutes raising heart rate to 10 bpm below lowest heart rate in 5a zone. Then start 1 mile on track at 9-11 bpm below lowest 5a zone number. Exactly! Time? Cool down in heart rate zone 1.

Sample Day 3
0:30:01

BT: Warm up 5-10 minutes. Then 3-4 sets of MS. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or see Joe Friel's Training Bible book.

Sample Day 3
0:45:01

Swim several long, easy sets. Focus on form. Count strokes per length trying to reduce them with efficient technique. Cadence should be in the range of 45-55 strokes per minute.

Sample Day 5
0:30:01

Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.