Triathlon
Half distance triathlon training plan
A 1.9 km swim, a 90 km bike and a 21.1 km run, like IRONMAN 70.3 Jönköping. TriQuest builds a personal plan around the days and the time you have.
How your half distance plan is built
You choose the race and tell TriQuest what your week looks like, and which days suit long sessions. The plan is built in phases to race day, and the long rides and runs grow step by step instead of all at once. For a half distance the bike takes the most room, as it is the longest part of the race.
What a half distance asks of you
Bike
long rides that grow toward 90 km, with power or heart rate.
Run
a half marathon off the bike, built with long runs and brick sessions.
Swim
1.9 km at an even pace from your CSS.
Fuel
carbohydrate and fluid practised on the long sessions.
Your week and the three sports
- Your week decides: training days, time per day, long-session days and sessions you lock to a day.
- Brick sessions, with a run straight off the bike, go on your bike days.
- Swimming from your CSS, cycling with power from your FTP or with heart rate, running with pace and heart rate zones.
- Do your workouts on your Garmin, on the app's training computer or on Apple Watch.
Fuel on race day
- Plan carbohydrate, fluid and sodium for the swim, the bike and the run with race nutrition.
- Practise the plan on long sessions, and follow it in the app on race day.
- A longer taper than for the short distances.
Common questions
Common questions about the half distance
How many hours a week do I need?
You set how much time you have each day, and the plan stays within it. Longer distances need more time for the long sessions, so set aside more time for a half distance.
Can I train on the bike indoors?
Yes. The app's training computer connects to smart trainers over Bluetooth, and workouts can be done indoors when the weather or your week calls for it.
What if I get ill or miss sessions?
The plan adapts. You can pause your training and get a gradual return when you are back, and the Coach proposes changes that you approve.
What does it cost?
During the beta, everything is included at no cost.
More about TriQuest
Triathlon
Plans from sprint to full distance, with brick sessions, a taper and race nutrition.
Sprint triathlon
750 m, 20 km and 5 km: a great first triathlon.
Olympic distance
1.5 km, 40 km and 10 km: speed and endurance.
Full distance
3.8 km, 180 km and 42.2 km: long sessions and fuel all the way.
Race nutrition
Carbohydrate, fluid and sodium for the race, step by step.
Swimming
Workouts with distances and pace from your CSS, in the pool and open water.
Ready to train smarter?
Let TriQuest bring the plan, the workouts, the analysis and the coaching together in one place.