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.