14 week Half-Ironman Trainin Plan

Average Weekly Training Hours 07:38
Training Load By Week
Average Weekly Training Hours 07:38
Training Load By Week

This plan is designed for experienced triathletes who don't require a lot of base building. Before beginning this plan, you should be capable of swimming for 30 mins continuous, biking 90 mins continuous and running 60 min continuous. If you cannot perform these baselines, I highly encourage you to train and complete an Olympic distance race prior to beginning this plan. This is not just a general plan. Workouts have specific instructions.

Sample Day 1
0:30:00
Swim Test/Retest

w/u: 100 easy swim Test: 3 x 300 as fast as you can sustain with :30 RI c/d: 100 m easy

Sample Day 3
0:30:00
Run Test/Retest

w/u: 10 mins easy Test: 20 mins as fast as you can sustain c/d: 5 mins easy or walk

Sample Day 6
0:30:00
Bike Test/Retest

w/u: 10 mins at 90+ RPM Test: 20 mins as fast as you can sustain c/d: 5-10 mins easy

Sample Day 9
0:30:00
Zone 1-2 Run (30 mins)

30 mins HRZ 1-2

Sample Day 9
0:30:00
Endurance Form Intervals (1,250 m)

w/u: 100 swim, 100 kick, 100 pull main: 3 x 50 (25 right arm, 25 left arm) with :20 RI 100 negative split with :30 RI 3 x 50 fingertip drill with :20 RI 100 negative split with :20 RI 3 x 50 catch-up with :20 RI 200 negative split with :15 RI c/d: 100 easy

Sample Day 10
0:40:00
Bike Isolated Leg (~40 mins)

w/u: 10 mins easy at 90+ RPM 6 mins 3 x (1 min 100 RPM, 1 min 80 RPM) main: 5-7 x 3 mins (:20-1 min right leg, 1 min both legs,:20-1 min left leg) c/d: 5 mins easy

Sample Day 11
0:30:00
Zone 1-2 Run (30 mins)

30 mins HRZ 1-2