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20 Week Advanced Half Ironman Triathlon Training Plan For Intermediate Swimmers

Experience Level

Advanced

Number of Weeks

Training Plan Introduction

Introducing our 20-week training plan, tailored for triathletes with a solid base and ample training time. Focused on helping you achieve your personal best and fastest time, this plan will guide and challenge you throughout your journey.

Recommended Starting Ability

Swim consistently between 1:50 and 2:30 per 100 meters.
Cycle for 2 hours.
Run for 1 hour.

20-Week Structured Progression

Our plan is structured into five blocks, each aimed at peak performance:

Block 1: Establish baseline fitness and build endurance with initial testing to set training zones.
Block 2: Increase volume and intensify sessions as your body adapts.
Block 3: Maximise volume, boost VO2 max, and challenge your aerobic capacity.
Block 4: Hone race pace with efforts that simulate race conditions.
Block 5: Taper and peak, reducing volume for recovery while maintaining intensity for race day.

Mid-Pack Swim Sessions

Our swim sessions focus on technique, efficiency, and endurance, helping you improve your stroke to move up the pack. We also offer beginner and advanced swim options.

Training at the Right Intensity

Run and swim sessions are tailored to your pace, ensuring optimal intensity for improvement. Bike sessions focus on power or exertion intensity, so no special equipment is needed if you don’t already have it. If you’re unsure about your target paces, drop your email when purchasing for guidance.

Keeping You Motivated

To keep you engaged, we’ve varied the workouts and given detailed explanations, ensuring you stay motivated as well as maintain continual progression.

Integration & Support

The plan integrates with smartwatches for live tracking, and you’ll have access to a full training calendar to monitor your progress. Sessions are based on your target paces, ensuring you’re working towards your specific goals.

If you need assistance setting your target paces, feel free to leave your email when purchasing, and I’ll personally help guide you in setting them.

Additionally, you’ll have my full support via email whenever it’s needed. I’m here to help you stay on track and achieve your goals.

Training Plan Sample

Key Features

Coaching Support Included

Every plan comes with access to my coaching support via email, so you can ask questions about your training plan, or get guidance for your event.

Structured Plan

7 to 10 sessions per week, averaging just over an hour, ensuring time for family, work, and social activities.
A typical week includes 3 runs, 3 bike rides, 3 swims, and a rest day for balance.

Performance Focused

Focused on improving strength, speed, and half-distance-specific fitness.
Challenging workouts designed to push your limits and boost performance.

Flexibility

A well-rounded approach that fits into your life, providing balance while helping you reach your fitness goals.

Training Plan Guarantee

We will swap any training plan to another similar plan if you are finding it too easy or too hard. You need to leave your email when purchasing for this guarantee.

Training Plan Cost

Training plans are processed in USD $. Conversions are estimates.

Alternatively, view this plan on Training Peaks

Your Coach

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.