Overview
This training plan has been created by Rebecca Romero (Olympic Gold & Silver Medallist, World Champion (Rowing and Cycling) and Kona Age Grouper Competitor) and Nick Lloyd (Great Britain Rower, 9th in ITU Age Group Triathlon Worlds 2001, Kona Age Grouper and 9hr15 Iron Distance athlete).

This 16 week plan is designed to take you to a fitness level to allow you to competitively complete a Half Iron Distance Triathlon event (1.9k swim, 90k bike. 21k run).

It incorporates a lot of interval based training to keep the training time to a minimum whilst still getting your body fit enough, strong and resilient enough to cope with the demands of the event.

Who is this Plan for?

This plan is aimed at an athlete who has already completed in triathlon or another sport previously and so has a good fitness base already in place and is looking for a focused final 16 weeks to maximise there race day performance.

The bike sessions are built around the use of a Power Meter and so really this is needed to gain the maximum benefits from following the plan.

The basics:

Time required peaks at 13 hours. But the average for the 16 weeks is just over 10 hours per week.

Other Details

The plan is based around 4 week cycles with 3 weeks building the training volume and/or intensity followed by a recovery week. This week will allow your body to adapt to the stress placed upon it and come back stronger and ready for the next cycle.

Every applicable session has a workout designer, so enabling you to export to Garmin or Wahoo devices as well as exporting to Zwift workout builder. They also include descriptive text to guide you through each session as clearly as possible. 

Sample Bike Session