What it takes
Half Ironman training is a volume game. You need enough bike endurance to ride 56 miles and still run a half marathon, enough swim fitness to exit the water fresh, and enough recovery discipline to absorb 8–12 hours of weekly training. The long brick workout — 3+ hours of bike followed by a run — is the signature session.
Key workouts
- Long brick: 2.5–3.5 hour bike → 45–60 minute run
- Swim endurance: continuous 2,000–3,000m sets at race pace
- Bike long ride: 3–4 hours with race-pace segments
- Run long: building to 13+ miles at easy-to-moderate effort
Sample week
| Day | Session |
|---|---|
| Mon | SwimSwim — Endurance |
| Tue | RunRun — Tempo |
| Wed | BikeBike — Indoor Tempo |
| Thu | SwimSwim — Threshold Set |
| Fri | RunEasy Run |
| Sat | BrickLong Brick — Bike → Run |
| Sun | RestRest |
How it works
Tell the coach your race
Share your specific event, date, weekly hours, and constraints. The coach can search the web for course details, elevation profiles, and conditions for your exact race.
Get a periodized plan
A 16–20 weeks plan structured by training phase — base, build, peak, and taper — with sessions tailored to half ironman demands.
Train and adapt
Sync Strava or import Garmin files. Sessions auto-match. Sync to Google Tasks. Adjust through conversation when life gets in the way.
Why AI coaching
- Manages the high weekly volume without pushing into overtraining
- Long brick sessions progressively built — not thrown in randomly
- Balances three sports when one inevitably falls behind schedule
- Searches the web for your specific race — course details, elevation, and conditions inform the plan
Frequently asked questions
- How long is a typical Half Ironman training plan?
- A well-structured Half Ironman plan typically runs 16–20 weeks, depending on your starting fitness level.
- How many hours per week for Half Ironman training?
- Most Half Ironman plans require 8–12 hours per week, scaling up through the build phase and tapering before race day.
- Can AI build a personalized training plan?
- Yes. An AI coach builds periodized plans through conversation, adjusting for your schedule, fitness level, and race goals. Plans adapt when you miss sessions or need changes.