Train smart with a half-distance triathlon plan by Joe Friel, best-selling author and internationally recognized endurance coach.

• Prepare for a half-distance triathlon: swim = 2k, bike = 90k, run = 21.1k


• Plan is intended for an advanced and well-experienced triathlete over age 50.


• Plan is for 12 weeks in the Build to Peak training periods, culminating with your race.


• Receive two follow-up emails from Joe with more information on the plan (must provide email address at time of purchase).


• If plan is not working for you within the first 2 weeks, you can switch to a plan of equal value or receive a full refund.

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“Joe Friel’s wealth of knowledge in triathlon is astounding.” —Siri Lindley, triathlon world champion

“Joe Friel is one of the world’s foremost experts on endurance sports.” —Outside magazine

“Thank you for putting together such great half-distance training plans. This has given me great confidence that my half goal is attainable, and it’s thanks to the fitness I’ve gotten by sticking to your plan!” —Justin, amateur athlete

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This half-distance Build-Peak-Race plan for the over-50 triathlete was designed by Joe Friel using the principles from The Triathlete’s Training Bible.

Who is this plan for?

This plan is intended for a well-experienced triathlete over age 50 who has been racing for two or more years. It may also be used by younger athletes who have found that they recover slowly. The plan uses common triathlon language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent fitness and be ready for your A-priority, half-distance race.

When should you start the plan?

Before starting this plan, you should have completed a Base training period and be able to train at least 15 hours per week. You should be able to swim 1 hour, bike 3 hours, and run 2 hours. Your training zones should be established before beginning this plan. (For a detailed description of how to set your zones for heart rate, power, or pace, read this.)

What is the weekly volume?

This 12-week plan includes three Build periods of three weeks each, two weeks of Peak period, and ends with the week of your A-priority, half-distance race. In the Build weeks, there are two weeks of quality training before a recovery period of 5 days. The two Build training weeks in each three-week block are around 16 hours per week, and the R&R weeks are about 7–8 hours per week. The key to the success of this plan is the race-specific intensity inserted at just the right times. Optional strength maintenance workouts are included, as suggested in The Triathlete’s Training Bible.

Do you need any devices, apps, or books?

To use this plan you need a heart rate monitor for the bike and run workouts. Swim intensity is based on pace per 100. The workouts were created using the TrainingPeaks “Workout Builder” format so that they are highly structured and may be uploaded to a device (power meter, heart rate monitor, GPS, indoor trainer, etc.) to be closely followed. (For more information on compatible devices and apps and how to export the workouts, read this.)
To use this plan, you should have a copy of the 5th edition of The Triathlete’s Training Bible (published 2024) as you will be referred to certain portions of the book that are associated with the workouts in the plan. You may purchase the book here.

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