A half-distance triathlon (1.9 km swim, 90 km bike, 21.1 km run) is a day of steady effort where pacing and fuelling matter as much as fitness. Most athletes need around eighteen to twenty weeks.
Long sessions
The long ride and the long run are the cornerstones. Build the long ride towards three hours and the long run towards 1 h 45 to 2 h, mostly at easy aerobic effort.
Race-specific work
Later in the plan, add race-pace blocks within long rides and bricks of 30 to 60 minutes of running off the bike.
Fuelling
Practise eating and drinking on the bike in every long ride. Aim for a routine that delivers steady carbohydrate without stomach issues.
Recovery and taper
Lighter weeks every three to four weeks keep you healthy. A two-week taper brings you to the start line fresh.
Ready to start?
The Endurance Lab half-distance triathlon training plans come in four levels (Start, Develop, Perform and Podium). Choose heart rate or power on the bike, and heart rate, pace or power on the run. Use Find your plan to filter by level, the hours you have each week and the weeks until your race. New to training by effort? Read our RPE guide and training zones guide first.
© 2026 Endurance Lab. All rights reserved.
