ADVANCED Half Ironman Triathlon Plan. 11 to 14 hours per week. 8 weeks.


This plan is ideal for Advanced level age-group triathletes who work Monday to Friday, albeit with some time flexibility. To commence this plan I suggest you already have at least 18-months experience of regular triathlon training and racing and at least 8 weeks of recent half Ironman training under your belt.

Generally there are eleven workouts per week, consisting of 3 swims, 3 cycles, 3 or 4 runs and a strength and conditioning workout. There are open water swims, runs off the bike and race simulations - all designed to increase your confidence and race readiness. There are several days per week with two workouts per day. There is a lighter training load in week four and a gradual taper towards the end of the plan to help you recover and adapt to the training and achieve peak race fitness.


With eight weeks to go, the focus of this plan is on increasing your half Ironman confidence, race skills and race-specific fitness. Several athletes who've successfully followed this plan have qualified for the Ironman 70.3 Age Group World Championships or the ITU Middle Distance World Championships.

"I did 6:37 for my 70.3 before your training plans, 5:29 at Mallorca and 4:59 on the last one, all I can say is thanks!!!!" - Richard Lonsdale, Oct 2016 -


Your training plan gives you detailed daily workouts, so you know exactly what to do each day. If you have Training Peaks Premium, you can drag and drop the workouts to suit your personal availability. I give advice on how to do this effectively in the instructions attached to day 1 of your training plan. I also use five different Training Zones so that you know how hard to train each day. You can use perceived exertion, heart rate, power, pace or a combination of all four.


This plan is designed by Phil Mosley who has written over 50 published training plans for UK magazines such as Triathlon Plus and Cycling Weekly. He is an Ironman 70.3 top ten finisher and an Ironman Certified Coach with 20-years experience. You can email him if you have any questions about your plan.


Phil Mosley  Triathlon Plus Logo

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