20 Week Training Schedule

This plan is 20 weeks in duration. The schedules are a guideline, and don't have to be done exactly as written and workouts can be rearranged to meet your schedule, but the plan is optimized to meet the training needs for a Half Ironman. Click here for a list of common terms / acronyms used throughout the plan.

This Weeks Goals

Good form on swims. Reduce food intake from last week.

Week 16


Swim 30m 1000m TT


Run 45m Freebie day!
Run hard, easy, hills, race, trails for 45 minutes…you pick!


Bike 30m More spinning like two days ago, all in small chainring.
wu: 10minutes at RPE 3
main: 5x (2t, 1r) 2t at RPE5, 1r at RPE 2
cd: 5 minutes at RPE 2


Swim 30m Recovery
4 x 300 (300 easy, 300 kick, 300 easy, 300 kick)


Bike 30m 30 minutes all in small chainring.
Wu: 10 spinning at RPE 3
main: 3x (3t,3r) 3t at RPE 3, 3r at RPE 2
cd: continue cool down until 30 minutes are up. RPE 2
Run 30m Easy run at RPE 3


Run 30m RPE 3. When finished with run, do 6 x 20 second
Swim 30m Recovery swim
5 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
150 easy


Day Off!