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Includes Structured Workouts

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Joe Friel

All plans by this Coach


12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Train smart with a half-distance triathlon plan by Joe Friel, best-selling author and internationally recognized endurance coach.
• Prepare for a half-distance triathlon: swim = 2k, bike = 90k, run = 21.1k
• Plan is intended for an advanced and well-experienced triathlete over age 50.
• Plan is for 12 weeks in the Build to Peak training periods, culminating with your race.
• Receive two follow-up emails from Joe with more information on the plan (must provide email address at time of purchase).
• If plan is not working for you within the first 2 weeks, you can switch to a plan of equal value or receive a full refund.

“Joe Friel’s wealth of knowledge in triathlon is astounding.” —Siri Lindley, triathlon world champion
“Joe Friel is one of the world’s foremost experts on endurance sports.” Outside magazine

This half-distance Build-Peak-Race plan for the over-50 triathlete was designed by Joe Friel using the principles from The Triathlete’s Training Bible. Having this book handy will help with many of the workouts presented in the training plan.

Who is this plan for?

This plan is intended for a well-experienced triathlete over age 50 who has been racing for two or more years. It may also be used by younger athletes who have found that they recover slowly. The plan uses common triathlon language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent fitness and be ready for your A-priority, half-distance race.

When should you start the plan?

Before starting this plan, you should have completed a Base training period and be able to train at least 15 hours per week. You should be able to swim 1 hour, bike 3 hours, and run 2 hours. Your training zones should be established before beginning this plan. (For a detailed description of how to set your zones for heart rate, power, or pace, read this.)

What is the weekly volume?

This 12-week plan includes three Build periods of three weeks each, two weeks of Peak period, and ends with the week of your A-priority, half-distance race. In the Build weeks, there are two weeks of quality training before a recovery period of 5 days. The two Build training weeks in each three-week block are around 16 hours per week, and the R&R weeks are about 7–8 hours per week. The key to the success of this plan is the race-specific intensity inserted at just the right times. Optional strength maintenance workouts are included, as suggested in The Triathlete’s Training Bible.

Do you need any devices or apps?

To use this plan you need a bicycle power meter to manage workout intensity. A heart rate monitor is also required for the run. Swim intensity is based on pace per 100. The workouts were created using the TrainingPeaks “Workout Builder” format so that they are highly structured and may be uploaded to a device (power meter, heart rate monitor, GPS, indoor trainer, etc.) and may be closely followed. (For more information on compatible devices and apps and how to export the workouts, read this. However, it’s not necessary to upload the workouts in order to use this plan.)

After your event, please provide feedback on how this plan worked for you.
“Thanks again for your interest in my training plans, and I hope your training and racing go very well this season.” —Joe Friel

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
03:33:00 02:00:00
Swim x4
03:03:00 01:05:00
Bike x4
05:27:00 03:00:00
Strength x1
00:27:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
03:33:00 02:00:00
03:03:00 01:05:00
05:27:00 03:00:00
00:27:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

Joe Friel

Joe Friel Coaching

An endurance coach since 1980, Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 17 books on training including the best-selling Training Bible series. For more info, go to his blog at

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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