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Half Distance Triathlon Fast Track | HR & Power | Flexible Volume | S&C | Email access to Coach

Browse More Plans

Half Distance Triathlon Fast Track | HR & Power | Flexible Volume | S&C | Email access to Coach

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Karen Parnell Level 3 BTF & IRONMAN U Certified

All plans by this Coach

Length

14 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Your 14-Week Half Distance Triathlon Training Plan

Welcome to your training plan!

This 14-week plan will get in you in good shape for your 70.3 race. It's based on proven principles and has a weekly progression based on building, strength-endurance, endurance, event specific with transition (lower volume weeks) to help your body absorb the training.

It's aimed at intermediate to advanced athletes and before you start your plan you should be able to swim 1500, cycle for 2 hours and run for 60 minutes.

Monday is a rest day or lighter day so you can recover from the longer sessions at the weekend. The plan includes pointers on how to adjust your sessions for if you have limited time or feel fatigued.

Your plan includes:

- Structured swim, bike and run session so you can train inside or outside.
- Bike Power Sessions can be completed on Zwift, Wahoo etc
- Run session in Heart Rate so you can follow in your Garmin etc
- There are Strength and Conditioning Sessions to help you prevent injury and make you a more powerful ahtlete
- Email access to your coach

My name is Karen and I live in the mountains of Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an 8020 Endurance & IRONMAN U Certified Coach, Level 3 British Triathlon Federation Coach and Tutor and qualified Personal Trainer (AIQ/NASM) So if you would like face to face coaching please get in touch.

During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.

Good luck with your training and triathlon event!

Read what other Athletes a saying about my plans


My Website Link



How it Works

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Supporting Bike 50 mins Power & RPE

Bike00:50:0044 TSSStructured Workout
Supporting Bike
Technical Activation
50 mins
Note: This is an optional Session.

Warm Up
10 Min Spin Easy Z1 (RPE1-2)

Pre-Main
10 min ramp effort from Z1 (RPE1-2) to Z3 (RPE4-6)

Main Set
3 rounds of:
2 min Z1 (RPE1-2) ramp rpm to fast, 30 sec easy.
90 sec Z2 (RPE2-3) ramp rpm for fast, 1 min easy.
1 min Z3 (RPE4-6) ramp rpm to fast, 90 sec easy.
30 sec Z4 (RPE7-8) ramp rpm to fast, 2 min easy.

Warm Down and Stretch (see video)

Scale for time: Trim as needed or skip if unable to complete.
Scale for fatigue: If you are very sore you can maintain all the rpm build in the main set as Z1 to Z2 and keep power/effort.
Details

Optional Rest Day

Rest
Today is an optional rest day. Maybe get a massage or foam roller?
Details
Tuesday

Key Swim Endurance 1800-3350m/yds HR & RPE

Swim01:00:002800 mStructured Workout
Key Swim
Focus: Endurance
Distance: 1800 to 3350 m/yds

Warm up
5-10 min Easy with mix of strokes

Re-Set
2-6 rounds with paddles and fins:
50 at 75%
50 at 85%
50 at 95%
All off 10 sec rest

Main Set
9 x 150-250
Increase effort/pace every 2 intervals:
1 and 2 at 65%
3 and 4 at 75%
5 and 6 at 85%
7 and 8 at 95%
9 at MAX
all off 30 sec rest

Warm Down
200 Easy any stroke

Scale for time: Drop main set to 6 intervals: 1 at 65%, 1 at 75%, 1 at 85%, 1 at 95%, 2 at best effort.

Scale for fatigue: Drop main set to 6 intervals and only build to 85%.
Details

Supporting Run Endurance 40-60 min HR & RPE

Run01:05:0041 TSSStructured Workout
Supporting Run
Endurance
40-60 min

Warm up
10 min Easy Z1 (RPE1-2)
Add dynamic drills if possible (see video)

Main
30-50 min z1-2 (RPE1-3)
Every 4th min or so check on form, posture, cadence etc.
Aim for best MFP (minimal form pace). Do not exceed Z2 effort

Warm Down and stretch (see video).

Scale for time: scale duration as needed.
Scale for fatigue: Trim duration or skip if needed.
Details
Wednesday

Key Bike End-of-Range Strength Endurance 80 min Power & RPE

Bike01:20:0099 TSSStructured Workout
Key Bike
Enid-of-Range
Strength Endurance

Warm Up
10 min Easy Spin

Pre-Main
2 rounds of:
4 min Z2 build RPM to fast RPE1-2
3 min build effort Z1 (RPE1-2) to Z3/Z4 (RPE5-8)
2 min Z2 (RPE2-3) build rpm to fast
1 min build effort Z1 (RPE1) to Z3/Z4 (RPE5-8)

Main
3 rounds Z3/Z4 (RPE4-8) at low rpm, progress as:
3 min at 65rpm
2 min at 55 rpm
1 min at 45 rpm
2 min at 55 rpm
3 min at 65 rpm
5 min Z2 between rounds

Warm down and stretch (see video)

Scale for time: cut the 4 min interval from the pre-main set and trim the number of intervals in the main set.
Scale for fatigue: Maintain the pre-main set but convert the main set to 4 x 10 min Z2 build rpm to fast on each
Details
Thursday

Supporting Swim Endurance Short Intervals 2450-3300

Swim01:00:003000 mStructured Workout
Supporting Swim
Endurance Short Intervals
Distance: 2450-3300

Warm Up
300-600 with non-freestyle on every 4th lap.

Pre-Main
Pull set with paddles, snorkel and pull buoy.
200, 175, 150, 125, 110, 75, 50, 25
All with 10 sec rest
Progress effort as you go to feel good.

Main Set
25-30 50 at 85% effort with 5-7 sec rest.
Choose a send-off interval and aim to leave on the same time each 50.

Add-on 12 x 25 with paddles, do as 3 rounds of 1 easy form, 2 building effort to fast. 3 and 4 fast.
15 sec rest per interval.

Warm Down
100 Easy choice of stroke

Scale for time: Reduce the number of 50s you complete with good form and rhythm.

Scale for fatigue: Reduce main set to 20 x 50 at 80% and complete with good form and rhythm.
Details

Key Run Intervals Tempo 75 min Hr & RPE

Run01:15:0065 TSSStructured Workout
Key Run Intervals Tempo 75 min

Warm up with drills (see video)

Main Session
75 min steady and smooth build as:
30 min Z2 easy and low stress RPE1-2)
20 min Z2/Z3 moderate effort (RPE2-5)
15 min Z3 strong (RPE4-6)
10 min Z3/Z4 very strong (RPE5-8)

Warm down and stretch (see video)

Scale for time: Scale the length of the run with similar effort ramp: 20 min, 15 min, 10 min, 5 min.
scale for fatigue: Begin very easy and do a gradual ramp in effort but can convert to a feel good endurance run.
Details
Friday

Supporting Bike Technical Prep 45-60 min Power & RPE

Bike00:50:0048 TSSStructured Workout
Supporting Bike Technical Prep 45-60 min

This is an optional Session

Warm up off the bike (see video)

Main Session
45-90 min
First and last 10 min at >95rpnm with minimum power to maintain chain tension.
Include 4-6 x 30 sec build as 10 sec at Z3 (RPE4-6), Z4 (RPE7-8) and Z5 (RPE9).
3-4 min spin between each 30 sec build.

Indoor Trainer Option

Warm Up
5-10 min Z1 Spin (RPE1-2)

Pre-Main
5 x 90 sec Z1 (RPE1-2) at very fast rpm
30 sec spin between intervals

Main
3-5 rounds of:
30 sec build as 10 sec at Z3 (RPE4-6), Z4 (RPE7-8) and Z5 (RPE9).
2 min Z3 (RPE4-6) steady and smooth riding (aiming to settle post Z5 effort)
2 min Z1 (RPE1-2) spin easy between rounds

Warm down and stretch (see video)

Scale for time: Scale time as needed.
Scale for fatigue: Remove the Z5 work but moving the body will help. Do something that feels good.
Details
Saturday

Key Bike and Run Brick 2-2.5 hours HR & RPE

Brick02:27:00117 TSSStructured Workout
Key Bike and Run Brick 2-2.5 hours
Event Specific

Bike
Warm up
30-45 mins smooth

Pre-Main
6 min as 4 x 90 sec in Z1, Z2, Z3, Z4 to open the engine.

Main
6 rounds of:
2 min Z3 moderate
2 min Z3/Z4 strong
2 min Z4 very strong
4 min easy spin between rounds
Odd rounds <75 rpm
Even rounds >90 rpm

Add-On
15 min smooth home with good form.

Run off the bike:
3 min ramp to Z3,
3 min MFP
1 min Z4,
3 min MFP
1 min Z4,
3 min MFP
1 min Z5,
3 min MFP
1 min Z4,
3 min MFP
1 min Z4

Warm down and stretch (see video)

Scale for time: Trim warm-up to 15-20 min and do just 4 rounds of main set.
Scale for fatigue: Transition to a feel good endurance ride.

MFP= Minimal Form Pace
It’s the minimum pace you can run, in which all elements of good form are present.
Details
Sunday

Key Swim Event Specific Threshold 2400-2700 HR & RPE

Swim01:00:002700 mStructured Workout
Key Swim
Event Specific Threshold
Distance: 2400-2700

Warm Up
10 mins easy with mix of strokes. Z1 (RPE1-2)

Pre-Main
100 smooth Z1 (RPE1-2)
2 x 75 build to fast Z2-Z4 (RPE2-8)
3 x 50 build to fast Z2-Z4 (RPE2-80
4 x 25 fast Z5 (RPE9)
All with 15 sec rest

Main Set
With Paddles and pull buoy

100 at 70% Z2 (RPE4) with 20 sec rest
100 at 80% Z3 (RPE6) with 10 sec rest
1 x 100 at 90-95% Z4-5 (RPE8-9) with 5 sec rest

100 at 70% Z2 (RPE4) with 20 sec rest
100 at 80% Z3 (RPE6) with 10 sec rest
2 x 100 at 90-95% with 5 sec rest

100 at 70% with 20 sec rest
100 at 80% with 10 sec rest
3 x 100 at 90-95% with 5 sec rest

100 at 70% with 20 sec rest
100 at 80% with 10 sec rest
4 x 100 at 90-95% with 5 sec rest

Add-On

12 x 25 with paddles and fins swim as:
4 rounds if Easy Z1 (RPE1-2) , MAX Z5 (RPE10), MAX Z5 (RPE10)
10 sec rest each 25.

Warm Down
100 Easy any stroke Z1 (RPE1-2)

Scale for time: Finish the main set as 3 x 100 and skip the add-on 25's.
Scale for fatigue: Maintain the rhythm and intent, but scale intensity for hard 100s to 80-85% effort.
Details

Supporting Run Endurance 70-90 min HR & RPE

Run01:35:0061 TSSStructured Workout
Supporting Run
Endurance
70-90 min

This is a recommended session

Warm up
10 min Easy Z1 (RPE1-2)
Add dynamic drills if possible (see video)

Main
60-80 min z1-2 (RPE1-3)

MFP run on variable terrain. If you are injury prone a softer surface is ideal.
Take short 20-40 sec walk breaks as needed to retain form and manage heart rate.
For capable runners control overall pace with inclusion of downhill leg speed and form based activation, bench strides, bounding, challenging terrain etc.

Warm Down and stretch (see video).

Scale for time: scale duration as needed but it is important to get this run done.
Scale for fatigue: Include more walk breaks and keep the effort conversational. Make total run no more than 60 mins.
Details

Thursday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
03:28:00 03:37:00
Run x3
03:30:00 02:00:00
Swim x3
00:33:00 01:00:00
Strength x2
—— ——
Brick x1
02:42:00 03:30:00
Workouts Per Week Weekly Average Longest Workout
Bike Bike
03:28:00 03:37:00
Run Run
03:30:00 02:00:00
Swim Swim
00:33:00 01:00:00
Strength Strength
—— ——
Brick Brick
02:42:00 03:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Karen Parnell L3 British Triathlon & IRONMANU Certified Coach

ChiliTri

I'm Karen Parnell, IRONMAN U Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM PT, WOWSA Level 3 Open Water Swimming Coach & 80/20 Endurance Coach. World Triathlon Coaching Female Triathletes Certified

Together we will meet your goals.

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