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

We start tapering for the half Ironman this week! Lower hours, but same intensity that we've been keeping over the past month.

Week 19 - May 18


Swim 45m Open water if possible. Continuous swim. 1st 200m at RPE 9-10, then settle into race pace.
Bike 1h 30m RPE 3-4
Swim-Bike Brick


Run 1h 20m 80 minutes tempo
wu: 15min
main: 3 x (17min @ RPE 5, 3 min @ RPE2)
cd: 5 min


Day Off!


Run 40m RPE 3 with strides.



Bike 45m wu: 10 minute RPE 3
main: 25 minutes RPE 7
cd: 10 minutes RPE 3
Swim 30m Form
wu: 250 continuous.
main: 200, 2x100, 200, 2 x 100, 200,
long intervals at RPE4, short at RPE 7-8
cd: 150 easy


Bike 1h Ladder
5:00 warmup
10:00 RPE 3
10:00 RPE 5
10:00 RPE 7
10:00 RPE 5
10:00 RPE 3
5:00 cooldown


Day Off!