For triathletes preparing for a half-distance race: 1.9 km swim, 90 km bike and 21.1 km run. Suitable for IRONMAN® 70.3® events and other half-distance races.
IRONMAN® and 70.3® are registered trademarks of World Triathlon Corporation. Endurance Lab is not affiliated with or endorsed by IRONMAN.
Most of your training stays easy, so the long sessions and the key intervals count. Volume builds in blocks with recovery weeks, and every session has targets in the Endurance Lab 7-zone method.
Half Distance Level 0, week 1
| Day | Session | Time or distance |
|---|---|---|
| Mon | Rest day | — |
| Tue | Run, Z2: 20 min easy | 30 min |
| Wed | Swim, Z4: 400 m + 200 m swim check | 1,000 m |
| Thu | Bike, Z4: 3 x 5 min | 1 h |
| Fri | Rest day | — |
| Sat | Run, Z2: 35 min easy | 45 min |
| Sun | Swim, Z2: 900 m easy | 1,500 m |
| Sun | Bike, force: 8 x 30 s | 1 h |
Time includes warm-up and cool-down. Week 1 of the plan, as it loads in TrainingPeaks.
A plan follows a set path. If you want sessions adjusted to your week, your test results and how you respond, remote coaching does that. A lab test first gives you zones measured on you, not estimated.
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Plans sync to Garmin, Wahoo, Zwift and Apple Watch through TrainingPeaks. You buy each plan once.
Know your zones? Work them out with our zone calculator →
Every Endurance Lab coach works within the same methodology, backed by lab testing and the Sports Science Made Simple education series.
