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16 weeks Half distance triathlon - Advanced Breakthrough plan for committed athletes


Chris Hanrahan

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16 Weeks

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Plan Description

This plan is based on you having a breakthrough race or PB. Commitment is a prerequisite! If you are unsure about your ability to follow this plan feel free to reach out and discuss via email at - I consider your racing success to be my coaching success!

This plan is specific towards the athlete developing a new level of fitness. It is an 16 week plan that is geared towards a breakthrough race and as such is suitable more for the athlete that is experienced at training and racing. Because this plan is geared towards success, I provide support and initial customisation of this plan so that you can start knowing that it will work in with your other commitments such as family and work.

The beginning of the plan assumes a base level of fitness and will also assume the athlete has the commitment to train for 12 - 16 hours per week. It is progressive in load and has key marker sets along the way to map progress. The ideal candidate for this plan is an athlete that may have plateaued and is looking for the structure to perform at their very best on race day. No stone is left unturned, and if sessions are followed the athlete will be extremely confident on race day. Email support is available if required.

Although a power meter is not a must, to get the best out of this program it is strongly advised.

Enjoy, have a great race.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:58 hrs 1:30 hrs
Bike x3
5:20 hrs 5:00 hrs
Run x3
2:46 hrs 2:00 hrs
Other x1
0:03 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:58 hrs 1:30 hrs
5:20 hrs 5:00 hrs
2:46 hrs 2:00 hrs
0:03 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Chris Hanrahan

Performance by 3

PB3 is a endurance and multi-sport squad coached by Nationally accredited Level 2 coach Chris Hanrahan, with almost 20 years coaching experience. The focus is on performance excellence in swim, bike and run. We coach goal oriented athletes looking to transition from good to great in endurance sports. Personalised programming with a focus on exercise science and constant feedback ensures that athletes striving for Ironman podiums, Kona qualifying or marathon best's get results they deserve.

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