INTERMEDIATE Half Ironman Plan, 10 to 12 hours per week. 12 weeks.


This half Ironman plan is designed for Intermediate level triathletes OR any half Ironman athlete with up to 12 hours per week available to train. To commence this plan I suggest you already have 12-18 months experience of triathlon and three months of recent training under your belt.

Generally there are between nine and eleven workouts per week, consisting of 3 swims, 3 cycles, 3 or 4 runs and a strength and conditioning workout. There are endurance workouts at weekends and shorter sessions in mid-week. There are several days per week with two workouts per day. Every fourth week is an active recovery week, with a lower training volume to help your body recover and adapt to the accumulative training load.


If you follow this training plan consistently you can expect to significantly increase your half Ironman endurance, speed and strength. Athletes who've followed this plan have qualified to represent their country at age group international level and have recorded numerous personal records along the way.

"The training plan was spot-on. I would never have gone under 5 hours otherwise and it feels great to unlock my potential." Saif Al Assam, Ironman 70.3 Dubai, February 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 a top ten Ironman 70.3 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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