INTERMEDIATE Half Ironman Plan, 9 to 11 hours per week. 4 weeks.


Phil Mosley has written over 50 published training plans for UK magazines such as Triathlon Plus and Cycling Weekly. He is a top-10 Ironman 70.3 finisher and Ironman Certified Coach with 20-years experience. You are welcome to email the author if you have questions about your training plan.


This Half Ironman Training Plan is for Intermediate level age-group triathletes. It assumes you have done at least one half Ironman before and you're looking to become more competitive in your age group. With just 4 weeks to go, the main aim of this plan is to build confidence, race-skill and fitness. It takes 9 to 11 hours 15 minutes per week. There is a rest day each week and a taper in the fourth week. Generally there are three swims, three cycles and three to four runs every week.


This training plan includes a free triathlon training guide book: "The Serious Triathletes' eBook".


Workouts are between 2000 and 3000y/m. Detailed session descriptions are provided and technique drills are provided. Open water swim workouts are included.


Workouts are between 1 and 3 hours. You can use power, heart rate or perceived exertion as a guide to your intensity. Training zones are provided.


Workouts are 40 mins to 1 hr 50 in duration. You can use pace, heart rate or perceived exertion as a measure of your intensity. Each week you will have a different run-technique focus point. There are several "brick" workouts, which involve cycling then running.


There are race rehearsals for swim, bike and run - to help build confidence, skill and pace awareness.


There is one simple strength and conditioning workout per week, which can be done at home or in a gym.


Full instructions, training phases and training zones are included.


Check out my 'Serious Triathlete' blog for ongoing advice. You can sign up to receive it by email.


"A 29 minute swim, 2.27 bike, 1.29 run - 4.31.07 overall, 7th in AG and just paying for my Ironman 70.3 World Champ slot now! Phil, I just can't thank you enough for all your help, this would have been impossible without you!" - Farid Shavaksha, August 2015-


Phil Mosley  Triathlon Plus Logo

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