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

​Are you ready to push beyond Sprint and Olympic distances and conquer the Half Distance Triathlon?

 

This 44-week structured training plan is designed for intermediate triathletes who want to build endurance, speed, and strength with a smart, progressive approach.

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🔥 Why Choose This Training Plan?

✅ Structured for Success – Follows a 4/1 periodization method: four weeks of progressive training followed by one week of active recovery. This ensures optimal adaptation and peak performance.

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✅ Smart & Efficient Sessions – Heart rate zone-based training optimizes every session, and workouts sync seamlessly with Garmin and other compatible devices.

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✅ Comprehensive & Progressive – Over 44 weeks, you'll complete:

• 70 Strength Training Sessions (46:40:00 hr)

• 140 Bike Sessions (46:40:00 hr)

• 122 Swim Sessions (60:36:00 hr)

• 123 Running Sessions (76:50:00 hr)

 

✅ Expert Guidance & Resources – Enhance your performance with:

• Instructional Video Swimming Drills for technique refinement

• Structured RPE/Heart Rate-Based Bike & Run Sessions

• Detailed Strength Training Videos tailored for intermediate triathletes

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112-Week Maintenance Phase – Stay Fit, Stay Ready

Keep your fitness strong without burning out! The Lifestyle Triathlete 12-Week Maintenance Training Plan helps you stay in peak condition with a balanced, flexible approach.

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🌟 What Makes This Plan Essential?

✅ Maintain Your Base Fitness – Start with just 2 hours of training in Week 1 and gradually build up to 6 hours by Week 11.

✅ Proven 3/1 Training Approach – Three weeks of progressive sessions followed by one week of recovery to ensure sustainable improvement.

✅ Strength & Conditioning Focus – Begin with bodyweight exercises and progress to heavier loads for long-term durability.

✅ Swim, Bike & Run Balance – Improve your swim technique, maintain cycling endurance, and stay sharp with structured run/walk sessions.

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🚀 Key Features for Ongoing Progress:
✔ Garmin Sync – All workouts, including swim sessions, auto-sync to your device.

✔ Expert-Led Swimming Drills – Instructional videos for seamless technique improvement.

✔ Smart Endurance Training – Heart rate & RPE-based sessions keep your training structured and effective.

Brick Workout Assessment – A final-week tempo session evaluates endurance.

✔ Simple Nutritional Guidance – Fuel your body for peak maintenance.

✔ Strength Training Videos – Ideal for first-time triathletes focusing on durability.

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Take the Leap. Train with Precision. Crush Your Half Distance Triathlon!