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

Achieve Your Podium Goals with the Ultimate 44-Week Half Distance Triathlon Training Plan

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Are you an intermediate athlete ready to take your performance to the next level and race the Half Distance Triathlon? The 44-Week Competitive Intermediate Half Distance Triathlon Training Plan is tailored for athletes like you who have mastered the Sprint and Olympic distances and are eager to race in the challenging Half Distance event. With a focus on building endurance, strength, and race-day performance, this structured plan will guide you every step of the way, helping you to optimize your training and reach your ultimate goal of competing for a podium spot.

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What You Need Before Starting

This comprehensive plan is designed for athletes who have maintained their fitness, and are already comfortable with a higher training load. Before you begin, you should have a solid foundation in swim, bike, and run training:

• 🏊‍♂️ Swim 2k meters

• 🚴‍♂️ Ride for 2+ hours

• 🏃‍♂️ Run for 90 minutes at a steady pace

Training Plan Structure

This Half Distance Triathlon training plan is built for athletes committed to consistent progress. The 32-week core phase begins with VO2 interval training and gradually increases in intensity. Starting at 8 hours in the first week, you’ll peak at 16.5 hours of training in the final week of the primary training phase. Training will focus on building base endurance, incorporating open water swimming, and progressing with brick workouts to enhance your race-day performance.

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Structured Training Approach for Optimal Results

This plan uses a 4/1 training cycle, which includes 4 weeks of hard training followed by 1 week of recovery. Over the 32 weeks, your sessions will include:

• 💪 Strength training to build power and durability

• 🚴‍♀️ Endurance development to ensure you can race strong from start to finish

• 🏊‍♂️ Swim technique sessions focused on efficiency and speed, including VO2 interval training

As you enter the final phases of your training, the focus shifts to anaerobic threshold training and anaerobic power intervals to fine-tune your performance. The training intensity ramps up, and you’ll be fully prepared for race day. 

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Special Features for Competitive Athletes

• 🎥 Instructional Video Swimming Drills to improve technique

• 🏃‍♀️ RPE/Heart Rate/Power Structured Run/Walk Sessions tailored for competitive performance

• 🚴‍♀️ RPE/Heart Rate/Power Structured Bike Sessions to boost cycling efficiency

• 💪 Strength Sessions designed specifically for competitive triathletes, complete with detailed video instructions

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Complete Training Overview

This Half Distance Triathlon plan includes:

• 🏊‍♂️ 167 Swim Sessions (60:24 hours)

• 💪 84 Strength Training Sessions (62:50 hours)

• 🚴‍♂️ 151 Bike Sessions (143:44 hours)

• 🏃‍♂️ 121 Run Sessions (76:16 hours)

Maintenance Phase (12 Weeks)

The maintenance phase focuses on strength & conditioning and base endurance with an emphasis on swim technique. Starting with 4 hours of training per week and building up to a peak of 8.5 hours in week 12, this phase ensures you stay race-ready without overtraining.

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Why Choose This Plan?

This training plan is crafted for athletes who are serious about their Half Distance Triathlon performance. Whether you’re aiming to break personal records or land a podium position, this plan is optimized to provide the structure, variety, and intensity needed to achieve your goals. Using RPE, Power, and Heart Rate metrics, each session is designed to ensure you are training in the right zones for maximum improvement.

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Get Started Today

Ready to commit to your Half Distance Triathlon training journey? Start your 44-week plan now and prepare to reach new heights with a training approach that’s designed to optimize your performance and ensure you're race-ready.

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