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.