You may have noticed that a cluster of new TrainerRoad-developed workouts cropped up in your Workouts tab a few days ago and we’re happy to announce that they are, in fact, the components of the much-awaited (thanks for your patience) Half-Distance Triathlon Training Plans!

Triathlon 02

Plan Options

We’ve put together 3 options based on your available training time based on the assumption that you’ll devote half of your weekly training hours to the bike. Accordingly, the plan options are as follows:

  • 5 hours (often a little less) & 3 workouts per week for triathletes with roughly 10 training hours/week.
  • 7 hours (often a little less) & 4 workouts per week for triathletes with roughly 14 training hours/week.
  • 10 hours (often a little less) & 5 workouts per week for triathletes with roughly 20 training hours/week.

What If I’m Not a Half-Distance Triathlete?

We decided to offer the half-distance plans as a middle ground for all triathlon competitors & participants for a number of reasons that aren’t really important at this point, but I would like to point out the malleability of these plans for those of you who are looking for a sprint/international distance plan or a full-distance IM plan. For the shorter distance events, check out the associated Help Center article.

For the longer-distance events, it’s not quite as simple as doubling the workout requirements of the mid-volume plan or high-volume plan, but the solution is along those lines. It’s not entirely realistic to commit a full-distance triathlon on a low-volume training schedule, so I’m going to assume that you’re afforded the training hours to follow either the mid- or high-volume training plans with some additional hours tacked on as described in our ever-evolving Help Center article.

Additional Notes & Considerations

Perform an FTP-assessment workout (20 Minute Test or 8 Minute Test) prior to commencing any of the 3 Half-Distance Triathlon Training Plans in order to establish/update your training levels.

You’re welcome to float the workouts to those days of the week that fit your training schedule but be sure to schedule adequate recovery in order to keep your freshness and productivity at reasonably high levels, especially on the lower volume plans.

Older age group triathletes may find that a 2 weeks on/1 week off schedule affords improved recovery and better training response than the typical 3 weeks on/1 week off schedule that all 3 plans follow.



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Chad Timmerman

Chad Timmerman is the Head Coach and Co-Founder of TrainerRoad — cycling’s most effective training system. He has nearly 10 years of coaching experience as a Level I USA certified Cycling and Triathlon coach. When he’s not developing structured training plans for TrainerRoad, you can catch him sharing his coaching advice on the Ask a Cycling Coach podcast. To get Chad’s best cycling knowledge delivered to your inbox, sign up for his free 6-part email course Train Smart, Get Fast.

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