Intermediate Half ironman Program - 16 Weeks

For intermediate level, we recommend 16 weeks of preparation. This timeframe allows you to progressively build your endurance, develop technical skills in all three disciplines, and reach peak fitness at the right time. A program that's too short may not allow necessary physiological adaptations, while one that's too long can lead to excessive fatigue or motivation loss.

This program requires between 6 and 10 hours of training per week, spread over 6 sessions. Volume evolves by phase: lower in base phase to build foundations, volume peak in build phase, then progressive reduction toward race day. Sessions are balanced between all three disciplines, with particular emphasis on your identified weaknesses.

This program is designed for triathletes who already have a training base. If you're completely new, we recommend starting with our beginner program which will help you build the necessary foundations. If you already have regular sports practice (swimming, cycling or running), you could adapt this program by reducing intensities in the first weeks.

Essential equipment: for swimming, quality swimsuit and goggles; for cycling, a road or triathlon bike in good condition with approved helmet; for running, shoes suited to your gait. To go further: neoprene wetsuit for open water, power or heart rate sensor, and GPS watch. Investment can be progressive - start with essentials and add equipment as you progress.

Fatigue is normal and part of the adaptation process. Our program includes recovery (deload) weeks every 3-4 weeks where volume is reduced by 30-40%. Listen to your body: temporary fatigue after a hard session is normal, persistent fatigue over several days requires rest. Prioritize sleep (7-9h), hydration, and balanced nutrition. Don't hesitate to skip a session if needed - it's better to arrive rested at a key session than fatigued at all of them.

Absolutely, flexibility is key. Each week identifies 2-3 key sessions (marked as priority) that should not be missed. Other sessions can be moved or reduced according to your constraints. If you must skip a session, prioritize keeping key sessions and rest days. You can also combine some short sessions or use an indoor trainer to save time on bike sessions.

Several indicators help measure your progress: regular tests (CSS in swimming, FTP cycling, threshold pace in running) are integrated into the program. Daily, monitor your resting HR in the morning (should decrease with training), your sensations during Z2 sessions (easier over time), and your times on reference routes. Keep a training journal to note your sensations and identify trends.

Nutrition is the fourth pillar of triathlon. Daily: prioritize complex carbohydrates, quality proteins, and plenty of fruits/vegetables. Before training: meal 2-3h before with carbs. During (sessions >1h): 60-90g carbs/hour + hydration. After: 30-45min metabolic window for protein + carbs. On race day: nothing new! Test your nutrition strategy during long training sessions.

Bricks are essential in triathlon as they prepare your body (and mind) for the bike-run transition. The "heavy legs" sensation after cycling diminishes with practice. Our program includes at least one brick per week. Start with short transitions (30min bike + 15min run) and increase progressively. These sessions also allow you to test your nutrition and equipment in real conditions.

Pre-race stress is normal and can even improve performance. Our taper phase includes mental preparation elements: race visualization, strategy review, equipment checklist. Practical tips: arrive the day before if possible, course reconnaissance, tested wake-up and breakfast routine. On race day: focus on your plan, not others. Every triathlon is a learning experience.

Simple rules: symptoms above the neck (mild cold) = light training possible. Symptoms below (fever, body aches) = complete rest. For injuries: consult a professional, don't push through. A few days off has little impact on fitness. The program can be adjusted: shorten a phase, skip a build week, but keep the taper intact. Better to arrive slightly less prepared but healthy than risk worsening an injury.