It All Starts With a Great Plan
Behind every great race there's a great training plan. If you’re looking for the best plan to help you achieve your race goals, you've come to the right place.
Developed by acclaimed triathlon writer and expert Matt Fitzgerald, Triathlete.com Online Training Plans are super time-efficient, easy to follow, and based on the most cutting-edge training methods.
And with 10 different levels for the 70.3 distance, there’s a perfect fit for every triathlete, regardless of experience and ability level.
What You Get:
- A complete 20-week training plan that culminates in the race of your choice
- A personal training calendar powered by TrainingPeaks
- Daily workout reminders emailed to you daily
- Weekly tips and goals
- Supporting documents with information on workout intensity, strength training and more
Half-Ironman Triathlon Training Plans By Matt Fitzgerald
click plan name for plan description
This training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish.
The plan is 20 weeks long. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick.
Every fourth week is a recovery week. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). The final 10 days of each plan constitute a tapering period.
The plan begins with 3,900 yards of swimming, 2 hours and 45 minutes of cycling, and 1 hour and 45 minutes of running in Week 1. It peaks with 6,700 yards of swimming, 5 hours and 20 minutes of cycling, and 3 hours and 7 minutes of running in Week 17.
The plan is 20 weeks long. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick.
Every fourth week is a recovery week. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). The final 10 days of each plan constitute a tapering period.
The plan begins with 3,900 yards of swimming, 2 hours and 45 minutes of cycling, and 1 hour and 45 minutes of running in Week 1. It peaks with 6,700 yards of swimming, 5 hours and 20 minutes of cycling, and 3 hours and 7 minutes of running in Week 17.
The Level 8-10 training plans are designed for those who are looking to achieve a lifetime peak performance at the half-Ironman distance. If time is no object and you have trained as much as 18 to 20 hours a week in the past, then choose this Level 10 training plan.
The plan is 20 weeks long and comprise an 8-week base phase, a 6-week build phase, and a 6-week peak phase. It includes two optional tune-up races: a sprint at the end of Week 12 and an Olympic distance race at the end of Week 16. Every fourth week is a recovery week and the last 10 days constitute a tapering period.
You will train 4 times per week in each discipline. This includes a weekly bike-run brick workout. The brick falls on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The Level 10 plan begins with 8,500 yards of swimming, 6 hours and 15 minutes of cycling, and 2 hours and 56 minutes of running in Week 1. It peaks with 12,850 yards of swimming, 10 hours and 10 minutes of cycling, and 4 hours and 55 minutes of running in Week 17.
The plan is 20 weeks long and comprise an 8-week base phase, a 6-week build phase, and a 6-week peak phase. It includes two optional tune-up races: a sprint at the end of Week 12 and an Olympic distance race at the end of Week 16. Every fourth week is a recovery week and the last 10 days constitute a tapering period.
You will train 4 times per week in each discipline. This includes a weekly bike-run brick workout. The brick falls on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The Level 10 plan begins with 8,500 yards of swimming, 6 hours and 15 minutes of cycling, and 2 hours and 56 minutes of running in Week 1. It peaks with 12,850 yards of swimming, 10 hours and 10 minutes of cycling, and 4 hours and 55 minutes of running in Week 17.
If you can handle the Level 1 plan, which prescribes the minimum training needed for a successful half-Ironman finish, you can probably handle this plan, which offers a little more than the minimum .
The plan is 20 weeks long. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick.
Every fourth week is a recovery week. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). The final 10 days of each plan constitute a tapering period.
The Level 2 plan begins with 4,300 yards of swimming, 3 hours and 5 minutes of cycling, and 1 hour and 55 minutes of running in Week 1. It peaks with 6,700 yards of swimming, 5 hours and 55 minutes of cycling, and 3 hours and 19 minutes of running in Week 17.
The plan is 20 weeks long. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick.
Every fourth week is a recovery week. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). The final 10 days of each plan constitute a tapering period.
The Level 2 plan begins with 4,300 yards of swimming, 3 hours and 5 minutes of cycling, and 1 hour and 55 minutes of running in Week 1. It peaks with 6,700 yards of swimming, 5 hours and 55 minutes of cycling, and 3 hours and 19 minutes of running in Week 17.
This training plan will prepare you for a successful half-
Ironman finish in 20 weeks. Choose this plan if you are starting with a decent level of triathlon fitness but you want to follow a training plan with a manageable schedule of 9 workouts per week.
The Level 3 plan is 20 weeks long. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick.
Every fourth week is a recovery week. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). The final 10 days of each plan constitute a tapering period.
The Level 3 plan begins with 4,500 yards of swimming, 3 hours and 30 minutes of cycling, and 2 hours of running in Week 1. It peaks with 7,550 yards of swimming, 6 hours and 30 minutes of cycling, and 3 hours and 36 minutes of running in Week 17.
Ironman finish in 20 weeks. Choose this plan if you are starting with a decent level of triathlon fitness but you want to follow a training plan with a manageable schedule of 9 workouts per week.
The Level 3 plan is 20 weeks long. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick.
Every fourth week is a recovery week. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). The final 10 days of each plan constitute a tapering period.
The Level 3 plan begins with 4,500 yards of swimming, 3 hours and 30 minutes of cycling, and 2 hours of running in Week 1. It peaks with 7,550 yards of swimming, 6 hours and 30 minutes of cycling, and 3 hours and 36 minutes of running in Week 17.
This training plan will prepare you for a successful half-
Ironman finish in 20 weeks. It will be a good fit for you if your half-Ironman goal is more ambitious than just finishing, yet time efficiency is very important to you in your training.
The Level 3 plan is 20 weeks long. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick.
Every fourth week is a recovery week. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). The final 10 days of each plan constitute a tapering period.
The Level 4 plan begins with 4,900 yards of swimming, 3 hours 55 minutes of cycling, and 2 hours and 15 minutes of running in Week 1. It peaks with 8,000 yards of swimming, 7 hours and 5 minutes of cycling, and 3 hours and 53 minutes of running in Week 17.
Ironman finish in 20 weeks. It will be a good fit for you if your half-Ironman goal is more ambitious than just finishing, yet time efficiency is very important to you in your training.
The Level 3 plan is 20 weeks long. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick.
Every fourth week is a recovery week. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). The final 10 days of each plan constitute a tapering period.
The Level 4 plan begins with 4,900 yards of swimming, 3 hours 55 minutes of cycling, and 2 hours and 15 minutes of running in Week 1. It peaks with 8,000 yards of swimming, 7 hours and 5 minutes of cycling, and 3 hours and 53 minutes of running in Week 17.
This training plan is best suited to triathletes aiming to better their performance in previous half Ironmans using a highly time-efficient training plan.
The Level 5 plan is 20 weeks long and comprises an 8-week base phase and 6-week build and peak phases. A typical training week includes 3 swims, 3 rides, 3 runs, and a bike-run brick workout. The brick workouts fall on Wednesday in odd-numbered weeks and on Saturday in even-numbered weeks. Every fourth week is a recovery week. The final 10 days of the plan constitute a taper period.
Two tune-up races are scheduled. A sprint race is schedule in Week 12 and an Olympic distance race in Week 16. If you are unable to find opportunities for tune-up races you will do additional brick workouts instead.
The plan begins with 4,500 yards of swimming, 4 hours and 15 minutes of cycling, and 2 hours and 10 minutes of running in Week 1. It peaks with 7,400 yards of swimming, 7 hours and 50 minutes of cycling, and 3 hours and 38 minutes of running in Week 17.
The Level 5 plan is 20 weeks long and comprises an 8-week base phase and 6-week build and peak phases. A typical training week includes 3 swims, 3 rides, 3 runs, and a bike-run brick workout. The brick workouts fall on Wednesday in odd-numbered weeks and on Saturday in even-numbered weeks. Every fourth week is a recovery week. The final 10 days of the plan constitute a taper period.
Two tune-up races are scheduled. A sprint race is schedule in Week 12 and an Olympic distance race in Week 16. If you are unable to find opportunities for tune-up races you will do additional brick workouts instead.
The plan begins with 4,500 yards of swimming, 4 hours and 15 minutes of cycling, and 2 hours and 10 minutes of running in Week 1. It peaks with 7,400 yards of swimming, 7 hours and 50 minutes of cycling, and 3 hours and 38 minutes of running in Week 17.
Choose this training plan if you are willing and ready to work very hard to achieve a great half-Ironman performance, but you don’t want even an ounce of waste in your training schedule.
The Level 6 plan is 20 weeks long and comprises an 8-week base phase and 6-week build and peak phases. A typical training week includes 3 swims, 3 rides, 3 runs, and a bike-run brick workout. The brick workouts fall on Wednesday in odd-numbered weeks and on Saturday in even-numbered weeks. Every fourth week is a recovery week. The final 10 days of the plan constitute a taper period.
Two tune-up races are scheduled. A sprint race is schedule in Week 12 and an Olympic distance race in Week 16. If you are unable to find opportunities for tune-up races you will do additional brick workouts instead.
The Level 6 plan begins with 5,200 yards of swimming, 4 hours and 40 minutes of cycling, and 2 hours and 23 minutes of running in Week 1. It peaks with 8,000 yards of swimming, 8 hours and 25 minutes of cycling, and 4 hours and 3 minutes of running in Week 17.
The Level 6 plan is 20 weeks long and comprises an 8-week base phase and 6-week build and peak phases. A typical training week includes 3 swims, 3 rides, 3 runs, and a bike-run brick workout. The brick workouts fall on Wednesday in odd-numbered weeks and on Saturday in even-numbered weeks. Every fourth week is a recovery week. The final 10 days of the plan constitute a taper period.
Two tune-up races are scheduled. A sprint race is schedule in Week 12 and an Olympic distance race in Week 16. If you are unable to find opportunities for tune-up races you will do additional brick workouts instead.
The Level 6 plan begins with 5,200 yards of swimming, 4 hours and 40 minutes of cycling, and 2 hours and 23 minutes of running in Week 1. It peaks with 8,000 yards of swimming, 8 hours and 25 minutes of cycling, and 4 hours and 3 minutes of running in Week 17.
Choose this plan if you wish you could quit your job and train full time for a half-Ironman, but you can’t. The best you can do is pack as much high-quality training in your limited free time as possible, which is what this plan offers.
The Level 7 plan is 20 weeks long and comprises an 8-week base phase and 6-week build and peak phases. A typical training week includes 3 swims, 3 rides, 3 runs, and a bike-run brick workout. The brick workouts fall on Wednesday in odd-numbered weeks and on Saturday in even-numbered weeks. Every fourth week is a recovery week. The final 10 days of the plan constitute a taper period.
Two tune-up races are scheduled. A sprint race is schedule in Week 12 and an Olympic distance race in Week 16. If you are unable to find opportunities for tune-up races you will do additional brick workouts instead.
The Level 7 plan begins with 5,900 yards of swimming, 4 hours and 55 minutes of cycling, and 2 hours and 31 minutes of running in Week 1. It peaks with 8,650 yards of swimming, 9 hours of cycling, and 4 hours and 18 minutes of running in Week 17.
The Level 7 plan is 20 weeks long and comprises an 8-week base phase and 6-week build and peak phases. A typical training week includes 3 swims, 3 rides, 3 runs, and a bike-run brick workout. The brick workouts fall on Wednesday in odd-numbered weeks and on Saturday in even-numbered weeks. Every fourth week is a recovery week. The final 10 days of the plan constitute a taper period.
Two tune-up races are scheduled. A sprint race is schedule in Week 12 and an Olympic distance race in Week 16. If you are unable to find opportunities for tune-up races you will do additional brick workouts instead.
The Level 7 plan begins with 5,900 yards of swimming, 4 hours and 55 minutes of cycling, and 2 hours and 31 minutes of running in Week 1. It peaks with 8,650 yards of swimming, 9 hours of cycling, and 4 hours and 18 minutes of running in Week 17.
The Level 8-10 training plans are designed for those who are looking to achieve a lifetime peak performance at the half-Ironman distance. Choose the Level 8 plan if you are ready for a very heavy training schedule, but not the heaviest. There’s a little restraint in the workouts that comprise this plan to suit those who don’t want to risk overdoing it, yet are very competitive.
The plan is 20 weeks long and comprise an 8-week base phase, a 6-week build phase, and a 6-week peak phase. It includes two optional tune-up races: a sprint at the end of Week 12 and an Olympic distance race at the end of Week 16. Every fourth week is a recovery week and the last 10 days constitute a tapering period.
You will train 4 times per week in each discipline. This includes a weekly bike-run brick workout. The brick falls on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The Level 8 plan begins with 7,550 yards of swimming, 5 hours and 15 minutes of cycling, and 2 hours and 31 minutes of running in Week 1. It peaks with 11,850 yards of swimming, 9 hours and 5 minutes of cycling, and 4 hours and 21 minutes of running in Week 17.
The plan is 20 weeks long and comprise an 8-week base phase, a 6-week build phase, and a 6-week peak phase. It includes two optional tune-up races: a sprint at the end of Week 12 and an Olympic distance race at the end of Week 16. Every fourth week is a recovery week and the last 10 days constitute a tapering period.
You will train 4 times per week in each discipline. This includes a weekly bike-run brick workout. The brick falls on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The Level 8 plan begins with 7,550 yards of swimming, 5 hours and 15 minutes of cycling, and 2 hours and 31 minutes of running in Week 1. It peaks with 11,850 yards of swimming, 9 hours and 5 minutes of cycling, and 4 hours and 21 minutes of running in Week 17.
The Level 8-10 training plans are designed for those who are looking to achieve a lifetime peak performance at the half-Ironman distance. If you are almost willing and able to train as hard as any triathlete, but not quite, choose this Level 9 training plan.
The plan is 20 weeks long and comprise an 8-week base phase, a 6-week build phase, and a 6-week peak phase. It includes two optional tune-up races: a sprint at the end of Week 12 and an Olympic distance race at the end of Week 16. Every fourth week is a recovery week and the last 10 days constitute a tapering period.
You will train 4 times per week in each discipline. This includes a weekly bike-run brick workout. The brick falls on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The Level 9 plan begins with 8,050 yards of swimming, 5 hours and 45 minutes of cycling, and 2 hours and 46 minutes of running in Week 1. It peaks with 12,250 yards of swimming, 9 hours and 30 minutes of cycling, and 4 hours and 48 minutes of running in Week 17.
The plan is 20 weeks long and comprise an 8-week base phase, a 6-week build phase, and a 6-week peak phase. It includes two optional tune-up races: a sprint at the end of Week 12 and an Olympic distance race at the end of Week 16. Every fourth week is a recovery week and the last 10 days constitute a tapering period.
You will train 4 times per week in each discipline. This includes a weekly bike-run brick workout. The brick falls on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The Level 9 plan begins with 8,050 yards of swimming, 5 hours and 45 minutes of cycling, and 2 hours and 46 minutes of running in Week 1. It peaks with 12,250 yards of swimming, 9 hours and 30 minutes of cycling, and 4 hours and 48 minutes of running in Week 17.
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