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Advanced Half IM Combination Training Plan (CSS / MHR / MHR)

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Advanced Half IM Combination Training Plan (CSS / MHR / MHR)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

MultiSportCoaching.co.za

All plans by this Coach
5 (3)

Length

17 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



Ready to cross the finish line of your next Half IM feeling powerful, fast, and fully prepared? This comprehensive 17-week training plan is designed to build an unstoppable aerobic base and sharpen your race-day speed without burning you out.


Is This Plan For You?


If you are a dedicated triathlete aiming for a strong Half IM (1.9km swim, 90km bike, 21.1km run) but need to balance serious training with work and family, this plan is your perfect roadmap.


Skipping base training is the number one reason athletes fall short of their potential. This highly adaptable plan safely builds your aerobic engine and sport-specific strength first, seamlessly preparing your body for the rigors of the Build and Peak phases. You'll get massive, sustainable fitness gains while keeping the flexibility needed to handle real-world schedule interruptions.


Your Training Benefits



  • Eliminate Guesswork: Structured cycling workouts use your Power Meter (%FTP) and runs use your Heart Rate Monitor (%THR) to guide your effort in real-time, ensuring every minute counts.


  • Complete Race Preparation: Master every phase of fitness with 17 weeks of perfectly paced Base, Build, Peak, Taper, and Race Week programming.



  • Smart, Sustainable Build: Safely scale your endurance—starting at just 10 hours and 2 minutes and peaking at 15 hours and 17 minutes a week.



  • Stay Strong & Resilient: Includes bonus sport-specific flexibility and core strength routines to help injury-proof your body for the miles ahead.



  • Free Zone Setup: Get instant access to our exclusive, free training tools to easily calculate and customize your exact training zones from day one.




Prerequisites & Equipment


To get the absolute most out of these workouts, a Power Meter (for cycling) and a Heart Rate Monitor (for running) are essential.


For your baseline testing weeks, you will also need access to:



  • A 25m or 50m swimming pool.



  • An indoor trainer (like a WattBike) or a continuous, flat outdoor riding circuit.



  • A flat 5km running route or track.





How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:32:00 01:37:00
Bike x3
03:58:00 02:19:00
Swim x3
02:06:00 01:11:00
Brick x1
02:36:00 03:40:00
Other x1
00:20:00 00:20:00
Strength x1
00:13:00 00:15:00
Workouts Per Week Weekly Average Longest Workout
Run
03:32:00 01:37:00
Bike
03:58:00 02:19:00
Swim
02:06:00 01:11:00
Brick
02:36:00 03:40:00
Other
00:20:00 00:20:00
Strength
00:13:00 00:15:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Coach Shamus

multisportcoaching.co.za

MultiSportCoaching
Empowering Athletes to Excel in Sport and Life

With over 30 years of coaching experience, we specialize in helping everyday athletes achieve extraordinary results. Our philosophy is simple: elite-level progress doesn’t require elite-level sacrifice.

Whether you’re training for your first triathlon or chasing a podium finish, our approach ensures you’ll perform at your peak

Let’s redefine what’s possible.

https://multisportcoaching.co.za


  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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