COMPETITIVE INTERMEDIATE - 44 WK - Half Distance Triathlon Training  (W/3 Month MAINTENANCE + Strength Training for the Competitive Intermediate Triathlete)

Push Your Limits. Chase the Podium.

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Are you ready to conquer the Half Distance and take your triathlon skills to the next level? If you’re a driven, competitive athlete who has already mastered the Sprint and Olympic distances, it’s time to challenge yourself with a structured plan designed to push your limits. This 44-week training plan is tailored for intermediate athletes who are committed to achieving race-day success.

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💥 Train Smarter. Race Faster. Dominate the Course.

Prerequisite base training is required.  This isn’t a beginner’s plan—it’s crafted for athletes who are ready for high-intensity, results-driven sessions that will make every training minute count. If you can complete an Olympic-distance triathlon, you’re ready for the next challenge.

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What Makes This Plan Stand Out?
✅ VO2 Interval Training Starts in Week 2 – Get race-ready quickly with scientifically designed endurance and speed work that boosts your performance.
✅ Progressive 32-Week Training Phase – Build strength, power, and endurance with a 4:1 load/recovery cycle that maximizes results.
✅ Focused Swim Technique Sessions – Enhance your swim efficiency with expert-guided drills and structured swim sessions designed for performance.
✅ Power & Heart Rate-Based Cycling & Running Sessions – Precision training synced with Garmin and other smart devices ensures optimal performance during every session.
✅ Strategic Maintenance Phase – A 12-week periodized structure (3:1 load/recovery) fine-tunes your endurance, conditioning, and readiness for race day.

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Training Overview:

• Swim: 167 sessions, 60:24:00 hr

• Strength Training: 84 sessions, 62:50:00 hr

• Bike: 151 sessions, 143:44:00 hr

• Run: 121 sessions, 76:16:00 hr​

Your Path to Half Distance Success Includes:
🔹 Instructional Swim Drills – Master your technique with video-guided sessions that improve your efficiency in the water.
🔹 RPE/Heart Rate/Power-Based Training – Fine-tune each session to maximize performance in running, cycling, and swimming.
🔹 Progressive Brick Sessions – Enhance your race-day endurance and efficiency with combined workouts designed to simulate the race experience.
🔹 Strength & Conditioning Sessions – Improve your overall athletic performance with exercises tailored to triathletes, including injury prevention and race readiness.

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This plan isn’t just about training—it’s your blueprint for success. If you're ready to put in the work and challenge yourself, this is the plan that will guide you to the podium.

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🔥 Ready to train like a champion? Start today and take your first step toward race-day domination!