This training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish.

This training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. The plan is 20 weeks long. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick. Every fourth week is a recovery week. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). The final 10 days constitute a tapering period. The plan begins with 3,900 yards of swimming, 2 hours and 45 minutes of cycling, and 1 hour and 45 minutes of running in Week 1. It peaks with 6,700 yards of swimming, 5 hours and 20 minutes of cycling, and 3 hours and 7 minutes of running in Week 17. (See more training plans here.)

Overall Training Plan Difficulty Level (1-10): 1

Base Phase

The first 8 weeks of this training plan are the base phase. This phase is long enough to allow a gradual, steady buildup of training volume. The primary objectives are developing aerobic capacity, endurance, and injury-resistance. The small amount of high-intensity training you do in this phase will prepare you to handle the more challenging high-intensity workouts of the build phase.

Week 1

Monday
Relax

Tuesday
Bike Power Intervals: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 4 x 20-second sprints in a high gear with enough recovery to reach total workout time of 45 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim: 1200 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Fartlek Run: 30 Minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity

Thursday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim: 1200 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
CD: 30 @ low aerobic intensity

Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Saturday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 2

Monday
Relax

Tuesday
Bike Power Intervals: 50 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 5 x 20-second sprints in a high gear with enough recovery to reach total workout time of 50 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1300 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Fartlek Run: 30 Minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity

Thursday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Fartlek + Sprint: 1300 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10
4 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Saturday
Brick Workout: 55 Minutes
MS: Bike 45 minutes @ moderate aerobic intensity
Run 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 1600 Yards
WU: 300 @ low aerobic intensity
MS: 1,000 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity

Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 3

Monday
Relax

Tuesday
Bike Power Intervals: 50 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 5 x 20-second sprints in a high gear with enough recovery to reach total workout time of 50 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1400 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Farlek Run: 35 Minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 35 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity

Thursday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Fartlek + Sprint
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Saturday
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Sunday
Swim Base: 1700 Yards
WU: 250 @ low aerobic intensity
MS: 1,200 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity

Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 4

This week is a recovery week. Your training is reduced to allow your body to fully absorb your recent training and prepare for the harder training to come in weeks 5-7.

Monday
Relax

Tuesday
Bike Power Intervals: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 4 x 20-second sprints in a high gear with enough recovery to reach total workout time of 45 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1000 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
CD: 300 @ low aerobic intensity

Fartlek Run: 30 Minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity

Thursday
Foundation Bike: 30 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Fartlek + Sprint: 1200 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10
CD: 300 @ low aerobic intensity

Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Saturday
Foundation Bike: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 1400 Yards
WU: 200 @ low aerobic intensity
MS: 1,000 @ moderate aerobic intensity
CD: 200 @ low aerobic intensity

Brick Work: 55 Minutes
MS: Bike 45 minutes @ moderate aerobic intensity
Run 10 minutes @ moderate aerobic intensity

Week 5

Monday
Relax

Tuesday
Bike Short Hill Climbs: 55 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 6 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 55 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1450 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
6 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Run Speed Intervals: 39 Minutes
WU: 10 minutes @ low aerobic intensity
MS: 8 x 30 seconds with 2-minute active recoveries
CD: 9 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1 hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Fartlek + Sprint: 1600 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Finish with running strides:
MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Foundation Bike: 90 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 1800 Yards
WU: 300 @ low aerobic intensity
MS: 1,200 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity

Foundation Run: 50 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 6

Monday
Relax

Tuesday
Bike Short Hill Climbs: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 7 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1575 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
7 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Run Speed Intervals: 42 Minutes
WU: 10 minutes @ low aerobic intensity
MS: 9 x 30 seconds with 2-minute active recoveries
CD: 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Friday
Swim Fartlek + Sprint: 1700 yards
WU: 300 @ low aerobic intensity
6 x 50 drills, RI=0:10
MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 40 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Brick Workout: 1 Hour
MS: Bike 45 minutes @ moderate aerobic intensity
Run 15 minutes @ moderate aerobic intensity

Sunday
Swim Base: 1400 yards
This is a swim time trial workout. Swim the maximum-intensity segment as though it were a race.
WU: 200 @ low aerobic intensity
MS: 1,000 @ maximum intensity
CD: 200 @ low aerobic intensity

Foundation Run: 25 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 5 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 7

Monday
Relax

Tuesday
Bike Short Climbs: 1:05
WU: 10 minutes @ moderate aerobic intensity
MS: 8 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1700 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
8 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Run Speed Intervals: 45 minutes
WU: 10 minutes @ low aerobic intensity
MS: 10 x 30 seconds with 2-minute active recoveries
CD: 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Friday
Swim Fartlek + Sprint: 1750 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides:
MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Foundation Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2000 Yards
WU: 250 @ low aerobic intensity
MS: 1,500 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity

Week 8

This week is a recovery week.

Monday
Recovery

Tuesday
Bike Short Hill Climbs: 55 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 6 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 55 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1250 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
6 x 25 @ speed intensity, RI=0:20
CD: 300 @ low aerobic intensity

Run Speed Intervals: 39 Minutes
WU: 10 minutes @ low aerobic intensity
MS: 8 x 30 seconds with 2-minute active recoveries
CD: 9 minutes @ low aerobic intensity

Thursday
Foundation Bike: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Fartlek + Sprint: 1600 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 1600 Yards
WU: 300 @ low aerobic intensity
MS: 1,000 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity

Brick Workout: 1 Hour
MS: Bike 45 minutes @ moderate aerobic intensity
Run 15 minutes @ moderate aerobic intensity

Week 9

The build phase of training begins this week. In this 6-week phase you will face some challenging high-intensity workouts – including lactate intervals in all three disciplines – to maximize your aerobic capacity and enhance your ability to sustain faster speeds. At the same time you will continue building endurance with long swims, rides, runs, and brick workouts.

Monday
Relax

Tuesday
Bike Long Hill Climbs: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 2 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1750 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
4 x 75 @ VO2max intensity, RI=0:45
6 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Run Lactate Intervals: 32 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Friday
Swim Threshold + Sprint: 1800 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 200 @ threshold intensity, RI=0:45
4 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Long Bike: 2 Hours
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2100 Yards
WU: 300 @ low aerobic intensity
MS: 1,500 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity

Foundation Run: 1 Hour
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 40 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 10

Monday
Relax

Tuesday
Bike Lactate Intervals: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 2 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1825 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
5 x 75 @ VO2max intensity, RI=0:45
6 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Run Lactate Intervals: 34 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 14 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Threshold + Sprint: 1900 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 200 @ threshold intensity, RI=0:45
6 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Brick Workout: 1:20
WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2300 Yards
WU: 250 @ low aerobic intensity
MS: 1,800 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity

Foundation Run: 30 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 11

Monday
Relax

Tuesday
Bike Long Hill Climbs: 1:05
WU: 10 minutes @ moderate aerobic intensity
MS: 3 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1900 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
6 x 75 @ VO2max intensity, RI=0:45
6 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Run Lactate Intervals: 36 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 16 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Threshold + Sprint: 2000 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 200 @ threshold intensity, RI=0:45
4 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Long Bike: 2:15
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 55 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2150 Yards
This is a swim time trial workout. Swim the maximum-intensity segment as though it were a race.
WU: 250 @ low aerobic intensity
MS: 1,650 @ maximum intensity
CD: 250 @ low aerobic intensity

Long Run: 1:05
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 45 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 12

This week is a recovery week.

Monday
Relax

Tuesday
Bike Lactate Intervals: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 2 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1400 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
4 x 75 @ VO2max intensity, RI=0:45
CD: 300 @ low aerobic intensity

Run Lactate Intervals: 32 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Friday
Swim Threshold + Sprint: 1600 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 200 @ threshold intensity, RI=0:45
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Recovery Bike: 20 Minutes
WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity

Sunday
Sprint Triathlon!
If you can’t find a sprint triathlon to participate in today, do a sprint triathlon time trial of this format on your own instead.
WU: Swim 800
MS: Bike 12 miles
CD: Run 3 miles

Week 13

Monday
Relax

Tuesday
Bike Long Hill Climbs: 1:10
WU: 10 minutes @ moderate aerobic intensity
MS: 4 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1900 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
4 x 100 @ VO2max intensity, RI=1:00
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Run Lactate Intervals
WU: Run 10 minutes @ low aerobic intensity
MS: 18 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Threshold + Sprint: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 300 @ threshold intensity, RI=1:00
4 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Long Bike: 2:30
WU: 10 minutes @ moderate aerobic intensity
MS: 2 hours and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2300 Yards
WU: 250 @ low aerobic intensity
MS: 1,800 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity

Long Run: 1:10
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 50 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 14

Monday
Relax

Tuesday
Bike Lactate Intervals: 1:15
WU: 10 minutes @ moderate aerobic intensity
MS: 4 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 2000 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 6 x 100 @ moderate aerobic intensity, RI=0:05
4 x 100 @ VO2max intensity, RI=1:00
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Run Lactate Intervals: 40 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 20 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Threshold + Sprint: 2,100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 300 @ threshold intensity, RI=0:45
4 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 50 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Foundation Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2400 Yards
WU: 300 @ low aerobic intensity
MS: 1,800 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity

Brick Workout: 1:45
WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity

Week 15

The peak phase of training begins this week. Your long endurance workouts on the weekends become really long in this 6-week phase to ensure you’re able to go the distance on race day. The second training priority is threshold-intensity training in all three disciplines. Long brick workouts, a swim time trial, and an optional Olympic distance tune-up triathlon also help build race-specific fitness.

Monday
Relax

Tuesday
Tempo Bike: 1 Hour
WU: 13 minutes @ moderate aerobic intensity
MS: 2 x 12 minutes @ threshold intensity with 10 minutes active recovery
CD: 13 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 6 x 100 @ moderate aerobic intensity, RI=0:05
5 x 100 @ VO2max intensity, RI=1:00
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Tempo Run: 36 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 16 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Threshold + Sprint: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 300 @ threshold intensity, RI=0:30
4 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 50 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Long Bike: 2:45
WU: 10 minutes @ moderate aerobic intensity
MS: 2 hours and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2500 Yards
WU: 250 @ low aerobic intensity
MS: 2,000 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity

Long Run: 1:20
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 1 hour @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 16

This week is a recovery week.

Monday
Relax

Tuesday
Tempo Bike: 55 Minutes
WU: 17 minutes @ moderate aerobic intensity
MS: 22 minutes @ threshold intensity
CD: 16 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1600 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
4 x 100 @ VO2max intensity, RI=1:00
CD: 300 @ low aerobic intensity

Tempo Run: 34 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 14 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Threshold + Sprint: 1400 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 200 @ threshold intensity, RI=0:45
CD: 300 @ low aerobic intensity

Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Recovery Bike: 20 Minutes
WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity

Sunday
Olympic-Distance Triathlon
If you can’t find an Olympic-distance triathlon to participate in today, do an Olympic-distance triathlon time trial on your own instead.
WU: Swim 1.5 km
MS: Bike 40 km
CD: Run 10 km

Week 17

Monday
Relax

Tuesday
Tempo Bike: 1:05
WU: 21 minutes @ moderate aerobic intensity
MS: 24 minutes @ threshold intensity
CD: 20 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
6 x 100 @ VO2max intensity, RI=1:00
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Tempo Run: 36 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 16 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Threshold + Sprint: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 2 x 400 @ threshold intensity, RI=1:15
6 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 55 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 35 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Long Bike: 3 Hours
WU: 10 minutes @ moderate aerobic intensity
MS: 2 hours and 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2500 Yards
WU: 250 @ low aerobic intensity
MS: 2,000 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity

Long Run: 1:30
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 1 hour and 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 18

Monday
Relax

Tuesday
Tempo Bike: 1:10
WU: 22 minutes @ moderate aerobic intensity
MS: 26 minutes @ threshold intensity
CD: 22 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
6 x 100 @ VO2max intensity, RI=0:45
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Tempo Run: 38 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 18 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Threshold + Sprint: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 2 x 400 @ threshold intensity, RI=1:00
6 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 1 Hour
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 40 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Brick Workout: 2:30
WU: Bike 1 hour and 45 minutes@ moderate aerobic intensity
MS: Run 45 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2512 Yards
This is a swim time trial workout. Swim the maximum-intensity segment as though it were a race.
WU: 200 @ low aerobic intensity
MS: 2,112 (1.2 miles) @ maximum intensity
CD: 200 @ low aerobic intensity

Foundation Run: 30 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 19

Your pre-race taper begins on Thursday. From this day forward your training will steadily decrease (relative to preceding weeks) to ensure you’re rested and ready to perform on race day.

Monday
Relax

Tuesday
Tempo Bike: 1:15
WU: 19 minutes @ moderate aerobic intensity
MS: 2 x 14 minutes @ threshold intensity with 10 minutes active recovery @ moderate aerobic intensity
CD: 18 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
6 x 100 @ VO2max intensity, RI=0:30
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Tempo Run: 40 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 20 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Threshold + Sprint: 2100 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 2 x 400 @ threshold intensity, RI=0:45
6 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Run: 55 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 35 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Saturday
Long Bike: 2:15
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 55 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2000 Yards
WU: 250 @ low aerobic intensity
MS: 1,500 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity

Long Run: 1:05
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 45 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 20

Monday
Relax

Tuesday
Tempo Bike: 1 Hour
WU: 13 minutes @ moderate aerobic intensity
MS: 2 x 12 minutes @ threshold intensity with 10 minutes active recovery
CD: 13 minutes @ moderate aerobic intensity

Wednesday
Swim Base: 1700 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
6 x 100 @ VO2max intensity, RI=1:00
CD: 300 @ low aerobic intensity

Tempo Run: 32 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 12 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Friday
Swim Threshold + Sprint: 1100 Yards
WU: 300 @ low aerobic intensity
MS: 2 x 200 @ threshold intensity, RI=0:45
4 x 25 @ speed intensity, RI=0:20
CD: 300 @ low aerobic intensity

Saturday
Recovery Bike: 20 Minutes
WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity

Sunday
Race Day!
WU: Swim 1.2 miles
MS: Bike 56 miles
CD: Run 13.1 miles