Half-Ironman Triathlon Training Plan - Level 5

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.

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