“I used an Efficient Endurance 3 month training plan. I found this super useful and without it I don’t feel I would have made the improvements I have.
It provides you with a super detailed plan of each workout session and why you are doing it.
I will be training with Efficient Endurance again this month and definitely will be again in the future”
Dan
You’ve nailed the swim—now it’s time to bring that edge to the bike and run.
Tired of plans that eat into your week and leave you second-guessing your progress? This 12-week advanced half ironman training plan is built for triathletes who want to sharpen performance, streamline training, and arrive at race day in peak condition—without the burnout.
Let’s upgrade your training, and your results.
ACCELERATE FITNESS GAINS by targeting your aerobic engine and lactate threshold—where real Half Ironman speed lives.
FEEL RACE-DAY READY with a smart, structured taper that leaves you sharp, fresh, and full of intent.
If you’re an experienced triathlete looking for performance, not just completion—this is for you.
PERFORMANCE-DRIVEN: Each session is designed to build speed, strength, and race execution.
EFFICIENT & IMPACTFUL: 7–9 focused sessions per week that respect your time and deliver results.
SMART PROGRESSION: Integrated with TrainingPeaks to ensure every pace, power, and heart rate zone matches your fitness.
Our free PDF version gives you:
Complete training guidance at your fingertips, wherever you are—no internet needed.
The flexibility to print your plan or view it on any device.
A perfect resource for athletes who prefer traditional training methods or want to preview the plan before committing.
Please note: The PDF is a static document and does not include interactive features like syncing workouts to smartwatches or apps. For those wanting full integration and live tracking, our paid plans offer seamless compatibility. We also do not provide coaching support for the PDF plan.
A complete training guidance at your fingertips, wherever you are—no internet needed.
The flexibility to print your plan or view it on any device.
A perfect resource for athletes who prefer traditional training methods or want to preview the plan before committing.
You can get the free PDF by clicking the button and entering your details.
Please note: The PDF is a static document and does not include interactive features like syncing workouts to smartwatches or apps. For those wanting full integration and live tracking, our paid plans offer seamless compatibility. We also do not provide coaching support for the PDF plan.
This isn’t just a plan—it’s a race strategy in motion. You’ll build your fitness, refine your skills, and arrive on race day knowing exactly what your body can do.
Block 1 – Foundation & Benchmarking
Set your baseline with key tests, then start pushing your endurance and dialling in pacing.
Block 2 – Race-Specific Conditioning
Sustained efforts, brick sessions, and simulations build your ability to hold speed under fatigue.
Block 3 – Peak & Taper
Back off the volume, keep the intensity high, and sharpen your form as race day approaches.
A DIFFERENT APPROACH
WHAT YOU GET IN RETURN:
A 12-week triathlon training plan, created by an ultra-experienced coach.
6–9 sessions per week, covering:
Easy scheduling, with the help of an integrated training calendar. No commitment clashes, here.
Email support, from motivation when morale starts to dip to specialist support when it matters most.
Race day guides, ensuring you’re primed and ready with a warmup routine and instruction video.
An athlete guarantee, with the peace of mind that, if it’s the wrong level for you, you’ll be moved to the right plan – no questions asked.
If you have some triathlon experience, with goals of holding Half-Ironman status, you’re in. We just ask that you’re able to:
Newer to triathlons?
Or need something more advanced?
We have other Half Ironman training plans available » Here «
This training plan is compatible with...
Hi, I’m Chris.
I’m a qualified triathlon coach with 12 years of experience, having coached everyone from complete beginners to Ironman age-group podium athletes.
My coaching philosophy is centered on efficiency, ensuring no training time is wasted. I’m dedicated to helping athletes maximise their potential by focusing on smart, effective training.
These plans are tailored for athletes of all levels, from beginners to advanced, looking to maximize their performance. If you’re unsure of which level you are, get in touch!
The only thing you need is a trainingpeaks account and the usual triathlon kit (swim kit, bike, running shoes) but to get the most out of your training plan, having the following would be ideal:
The following items are optimal but not necessary:
*All common devices sync with trainingpeaks, check here to see if your device is compatible with the structured workout feature so you can follow your sessions on the go.
Training sessions are written in an optimal order for improvement, progression and recovery, but plans change and when they do you can move sessions across days and weeks with a premium training peaks account.
If you need to move things around but are not sure what is best, get in touch and I will help you out.
With years of experience coaching swimming, I understand that drills are very specific to the swimmer and can in many cases make technique worse. For this reason, plans focus on technique points rather than drills. The only ‘drill’ that you might come across in our training plans is sculling.
Most likely. Plans that have strength sessions included use weights such as dumbbells, barbells, kettlebells and cable machines. You don’t have to do these sessions but they add another dimension to your training that running, swimming or cycling alone can not do.
Sometimes, we have to miss a session, life gets in the way. Fortunately these plans are robust and consistency and efficiency will keep you progressing. Don’t fret over a missed session and don’t try and catch up either, you will still keep moving forwards.
You can adjust the schedule or swap sessions with a premium training peaks account; email support is available for advice if you’re unsure of what to do.
Every session includes detailed instructions and the rationale behind it. Feel free to email if further clarification is needed.
Improved endurance, better race-specific fitness, and confidence on race day. Results depend on how disciplined you are to the plan- it is designed to keep you motivated.
Our guarantee ensures that you are on the right training plan for you. If you find your plan is too much, too little, too hard or too easy, get in touch and we will swap you onto a more suitable plan.
We would love to issue refunds but do not have the option for this as payment is taken by trainingpeaks.
Absolutely! Email support is available for guidance and motivation.
We only provide support for the duration of your plan and 2 weeks afterwards. If you would like coaching after your plan, get in touch!
* Strength training included on some training plans at additional cost
** Cross training is available on some specific plans
Efficient Endurance focuses on getting the best out of everyone with the precious time we have
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