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HALF-DISTANCE TRIATHLON, YOUR FIRST, BUILD-PEAK PLAN, 10-13hpw, BIKE POWER METER, 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.

Author

Joe Friel

All plans by this Coach
4.53 (15)

Length

12 Weeks

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.

Still have questions about this plan?
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 the triathlete (of any age) doing his or her first half-distance race
• 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
 
“Thank you for putting together such great half-distance training plans. This has given me great confidence that my half goal is attainable, and it’s thanks to the fitness I’ve gotten by sticking to your plan! —Justin, amateur athlete
 


 
This half-distance triathlon plan 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 but is not necessary.
 

Who is this plan for?


This plan is intended for the triathlete new to the half-distance race. It may also be used by the athlete who has not done a long-course race in some time and wants to get back into racing at the half distance. It may be used by either an under- or over-50 athlete. By the end of 12 weeks you will have excellent half-distance race fitness.
 

When should you start the plan?


The plan is best started 12 weeks prior to your race, and it ends on your race weekend. The last week of the plan organizes the workouts based on which day—Saturday or Sunday—your race is on. Your swim, bike, and run 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?


Weekly training volume starts at about 10 hours per week and gradually increases over the 12 weeks to a high of about 13 hours in week 10. A typical week includes 3 swims, 3 bikes, 4 runs, and 1 strength workout. There is a rest and recovery week every third week in which training volume is reduced to about 8 hours. At the end of these R&R weeks there is simple testing to gauge progress toward your race goal.
 

Do you need any devices or apps?


The bike workouts require a power meter (there is also a similarly titled plan that uses heart rate rather than power for the bike). Run workouts are heart rate–based and swim workouts are based on pace per 100. The workouts use the TrainingPeaks “Workout Builder” so that they may be uploaded to a device (power meter, heart rate monitor, indoor trainer, etc.) or an app so that they may be followed precisely during the sessions. (For more information on compatible devices and apps and how to export the workouts, read this. However, it is 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



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:58 hrs 2:00 hrs
4:13 hrs 2:30 hrs
2:29 hrs 1:15 hrs
0:27 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:58 hrs 2:00 hrs
4:13 hrs 2:30 hrs
2:29 hrs 1:15 hrs
0:27 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported 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 www.joefrielsblog.com.

Sample Day 1

0:30:00
Strength Maintenance (SM).

Strength Maintenance (SM).
Warm-Up 5-10 minutes. Then do 2 sets of Strength Maintenance (SM) weight lifting. First set is light - 12 reps with 15 repetition max (RM - a load you can only lift 15 times) load. Second set is heavy - 3-6 reps with 6RM load. Cool down 5-10 minutes spinning on a stationary bike in an easy gear/resistance at high rpm. This should be a brief workout. For details on strength training turn to Chapter 13 in The Triathlete's Training Bible (4th edition) or go here https://joefrielsblog.com/muscular-force-training-for-triathlon/.

*** If you've not been lifting weights prior to starting this plan it's best not to start now. In this case take Mondays in this plan as rest days with no workouts.

Sample Day 2

0:45:00
1600m
48TSS
Ae1. Aerobic Intervals 1750.

Aerobic Intervals
Warm-up: 100 swim easy, 50 drill (your choice), 100 swim moderate, 50 drill, 100 swim build speed, 50 drill.
Mainset: For the first set decrease times with each work interval. All aerobic—easy breathing.
Set #1: 3 x 200 (10sec rest between 200s) moderate.
Rest 2 minutes.
Set #2: Swim 300 easy.
Set #3: 6 x 50 relaxed speed (15sec).
Cool down: 100 easy swim.
Total: 1750

Sample Day 2

0:45:00
36.7TSS
SS1. 5 Basic Strides 45min RPE.

(This is best outdoors but may be done on a treadmill). Warm up for about 20 minutes. Then run 5x20 seconds fast on a soft, gentle downhill (such as on grass in a park or other soft surface). Run at approximately 400m race pace (RPE 9, or about pace zone 5b)--not quite all-out speed. Focus on run technique as discussed and shown in the drawings in Chapter 12 of The Triathlete’s Training Bible 4th edition. Hold back a little on each 20-second stride. You’re working on technique—not speed. Stay relaxed on each stride. Walk (yes, "walk") back to start point for each recovery. Run easily to cool down to complete the planned workout duration.

Sample Day 3

1:30:00
84.4TSS
AE3. Endurance Ride 1.5h power..

This is an aerobic endurance maintenance workout. Ride only in power zones 1, 2, and 3 as you feel at the time. This should be a comfortable effort. Power and effort will rise somewhat on uphills but no higher than zone 3.

Sample Day 4

0:45:00
1600m
48TSS
Ae1. Aerobic Intervals 1750.

Aerobic Intervals
Warm-up: 100 swim easy, 50 drill (your choice), 100 swim moderate, 50 drill, 100 swim build speed, 50 drill.
Mainset: For the first set decrease times with each work interval. All aerobic—easy breathing.
Set #1: 3 x 200 (10sec rest between 200s) moderate.
Rest 2 minutes.
Set #2: Swim 300 easy.
Set #3: 6 x 50 relaxed speed (15sec).
Cool down: 100 easy swim.
Total: 1750

Sample Day 4

0:45:00
30TSS
AE1. Easy Run 45min HR.

Run in heart rate or pace zone 1 on a mostly flat, soft surface such as on a trail or in a park. VERY easy. Best done alone. If feeling very tired shorten this run or don't do it.

Sample Day 5

1:00:00
49TSS
AE1. Easy Ride 1h power..

Ride in power zones 1-2, but mostly 1 zone. Flat course or indoor trainer. Low effort--light on pedals. Comfortably high rpm.

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