This 12-week plan is for the experienced triathlete who has competed in several ½ IM distance triathlons and is interested in improving their performance. Before starting this plan you are capable of swimming 3 times per week at 45 to 60 minutes per session, able to cycle comfortably for at least 3 hours and should be able to run for at least 90 minutes. You should be able to workout 45 to 90 minutes per day during the week and 2 to 4.5 hours per day on the weekends.
This plan will challenge you in your training so that you can reach a new level while participating in the Beach 2 Battleship ½ IM. The plan follows a 2 to 3 week build of training hours followed by a reduced volume rest week. The first week begins with 10 hours of training and peaks with 13.5 hours. Reduced volume weeks are at 6 to 7 hours. You are scheduled to swim 3 days per week, with the longest session building to 60 minutes. The weekend long ride starts at 3 hours and builds to 3.75 hours. The long runs start at 60 minutes and build to 2 hours. Each week will have one or two scheduled days off. These are very important in the schedule as they allow you to rest and repair, keeping you healthy and in good spirits.