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Subscription
None – One-time payment
Time commitment
15–20 hours per week
Low cost
$299 one-time payment
Plan duration
12–16 weeks
Level
Intermediate · Experienced
Training zones
Heart rate · Power · Speed · RPE*
What’s Included in Your Sub 4.5 Hour Half Ironman Training Plan
- Custom-designed training plan tailored to your lifestyle, available time, and current fitness level
- Specifically designed for athletes targeting a sub-4.5-hour Half Ironman finish
- Includes a 1-hour consultation via phone or email to discuss race strategy and training goals
- Thorough review of past training
- Workouts structured around pace, heart rate, or power zones
- Accessible online through Training Peaks
- One-time payment with no ongoing subscription required
- Delivered within 24 hours*
What Sets Our Plans Apart
What makes SportCoaching’s Sub-4.5 Hour Half Ironman Training Plan exceptional is its uncompromising precision. This plan is built for seasoned triathletes chasing podiums and personal bests.
- Engineered for elite performance: The plan begins with a full analysis of your swim, bike, and run data. Including power, pace, heart rate, and fatigue trends.
- 1-hour advanced consultation with Coach Graeme: You’ll deep-dive into your metrics, identify limiters, and refine pacing, fueling, and race execution strategies specific to sub-4.5-hour targets.
- Precision-based programming: Expect advanced interval design, double-brick sessions, and controlled high-intensity tempo blocks that build efficiency and endurance simultaneously. Each workout is calibrated to balance training stress with recovery for maximal performance gains.
- Delivered within 24 hours: After your consultation, your personalized Sub-4.5 Hour Half Ironman Training Plan is delivered within one business day.
This plan is for serious triathletes ready to push beyond limits. Combining data-driven precision, progressive overload, and expert guidance to help you execute your fastest 70.3 yet.
“Graeme refined my technique and built my confidence. His triathlon sessions helped me reach podium finishes.”
John Harris, Triathlete, New Zealand
★★★★★
“Graeme’s coaching is smart, adaptable, and effective. I’ve improved across all three triathlon disciplines.”
Tom, Triathlete, Australia
★★★★★
“SportCoaching helped me balance triathlon training with work and family. Support was always quick and practical.”
Rachael Smith, Triathlete, United Kingdom
★★★★★
Have questions about your training or coaching options? Chat directly with Graeme for real-time guidance, expert advice, and personalized support.
Frequently Asked Questions
Who is this Sub 4.5 Hour Half Ironman Training Plan for?
Built for experienced and performance-driven triathletes targeting a sub-4:30 finish. You should have recent 70.3 experience (or strong Olympic results), solid bike power/pace baselines, and the ability to handle higher training volume with disciplined recovery.
How long does the plan run for?
The Sub 4.5 Hour Half Ironman Training Plan runs for 12–16 weeks, periodised to deliver peak specificity and race-ready sharpness in the final 3–4 weeks.
How many hours per week will I need?
Expect 15–20 hours per week depending on phase and your availability. Load is progressed carefully to maximise threshold development and durability while controlling fatigue.
What kind of workouts are included?
Advanced race-specific sessions across all three disciplines: threshold and tempo sets, big-gear / over-unders on the bike, brick runs off quality rides, open-water or pool race-pace work, plus targeted strength, mobility, and structured recovery. Prescribed via power, pace, or heart rate with RPE alignment.
Is the training plan delivered online?
Yes. Your plan is delivered through TrainingPeaks and syncs with major devices and apps for seamless execution and tracking.
How soon will I get access to the plan?
Your personalised plan is delivered within 24 hours of purchase and onboarding.
Is a consultation included?
Yes — a 1-hour advanced consultation with Coach Graeme to review metrics, race history, pacing strategy, nutrition, and course demands specific to your sub-4:30 goal.
Is this a one-time payment?
Yes — there’s no ongoing subscription. The Sub 4.5 Hour Half Ironman Training Plan is a one-time payment of $299 AUD.
Can I use power, pace, heart rate, or RPE?
Absolutely. The plan supports power-based (bike/run), pace-based (run/swim), heart-rate, and RPE execution, with clear guidance so sessions translate across devices and conditions.
Who Is This For?
- Endurance athletes aiming for a sub-4.5-hour Half Ironman finish, focusing on maximizing performance across swimming, cycling, and running
- Triathletes determined to break the 4.5-hour barrier by refining technique, pacing, and endurance in all three disciplines
- Experienced athletes seeking to elevate their performance through advanced training strategies and race-specific preparation
- Athletes committed to injury prevention, recovery optimization, and maintaining sustainable, high-performance training over time
Overview
If you’re targeting a sub-4.5-hour Half Ironman, SportCoaching offers expert coaching designed to help you reach that goal. Our training plans focus on enhancing your endurance, strength, and speed across swimming, cycling, and running.
We take a personalized approach with structured workouts and a 1-hour consultation to ensure your training is optimized for maximum efficiency. By analyzing your past training data, we adjust your plan to ensure peak performance. Our program includes tailored swimming, cycling, and running workouts, along with recovery strategies, all focused on helping you achieve a sub-4.5-hour Half Ironman finish.
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Get a training plan tailored to your goals, fitness level, and schedule — so every session moves you closer to your next breakthrough.
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