Whether you're new to the sport or looking to elevate your performance, our 36-Week Half Distance Intermediate Training Plan is designed to help you race your best.

What’s Included in the 36-Week Plan?
🔥 12-Week Foundational Phase: Kick off your journey with a strong foundation! Our 12-week foundational plan builds your endurance from scratch, ensuring you’re fully prepared – no prior experience necessary. You’ll gradually increase your mileage, building stamina for the long race ahead.

💪 24-Week Training Phase: Once you’ve established your base, dive into the more specialized 24-week Half Distance training program. Designed for optimal performance, it follows a structured 3/1 workout regimen: three weeks of progressive training followed by one week of active recovery. This cycle ensures you avoid burnout and maintain peak fitness.

🏋️‍♂️ Strength Training & Technique: In the early stages, we focus on strength training to improve your power and swimming efficiency. You’ll also fine-tune your technique and dive into VO2 interval training by week 7, preparing your body to push harder and recover faster.

🌊 Open Water & Brick Workouts: The training plan incorporates open water swimming and brick workouts to simulate race-day conditions. You’ll progressively increase your training load, from 7 hours in week 13 to 12 hours in week 24. These workouts will ensure you’re race-ready, covering every aspect of swimming, biking, and running.

🏅 Advanced Training Focus: As the plan progresses, you’ll focus on key areas like endurance, VO2 interval training, anaerobic threshold sessions, and endurance track workouts. These components will build your race-day stamina, speed, and mental toughness.

📹 Video Instruction & Support: To support your training, we’ve included instructional videos covering swimming drills, bike and run intervals (targeting heart rate and power), and strength training. These resources ensure you get the most out of every workout.

Why This Plan Will Help You Conquer the Half Distance Geelong Triathlon
Our 36-week training plan is tailored to ensure you’re prepared for every aspect of the race, from the smooth swim in Corio Bay to the varied bike and run routes. With structured training and professional guidance, you’ll be ready to perform at your peak.

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