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20 Week Intermediate Half Ironman Triathlon Training Plan For Intermediate Swimmers

Experience Level

Intermediate

Number of Weeks

Training Plan Introduction

Introducing our 20-week training plan. Whether you’re a seasoned triathlete stepping up to a half distance or aiming for a personal best, this plan is designed to support and challenge you throughout your journey, helping you achieve your best result possible. It’s ideal for athletes looking to increase their training load or stronger athletes with limited time to train.

Recommended Starting Ability

Swim consistently between than 1:50 and 2:30 per 100 meters.
Cycle for 1 hour.
Run for 45 minutes.

20-Week Structured Progression

Our plan is divided into five blocks to guide you to peak performance:

Block 1: Build baseline fitness and endurance, with initial testing to set training zones.
Block 2: Increase volume and intensity as your body adapts.
Block 3: Maximise volume, boost VO2 max, and build aerobic capacity.
Block 4: Hone race pace with race-pace efforts.
Block 5: Taper, reduce volume, and sharpen fitness 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

With a well-structured plan and clear progression, your training will stay fresh and engaging, keeping you motivated throughout the 20 weeks.

Seamless Integration and Progress Tracking

Sessions integrate with your smartwatch, allowing you to follow and track progress on the go. You’ll have access to the full training calendar to plan your week and monitor your journey.

Training Plan Sample

Key Features

6 to 9 sessions per week, averaging an hour long.
A typical week includes 3 runs, 3 bike rides, and 2-3 swims.
Rest days are included to keep your training balanced and fresh.
Focus on gradually building endurance and half distance-specific fitness.
Structured progression that ensures consistent improvement without burnout.

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.