Coaching Plan

Sub 4.5 Hour Half Ironman

$299.00

The Sub 4.5 Hour Half Ironman Training Plan is designed for athletes aiming for a sub-4.5-hour finish. It includes tailored swimming, cycling, and running workouts, with a focus on endurance, strength, and race strategies. The plan provides a 1-hour consultation and spans 12-16 weeks with 15-20 hours of weekly training.

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*

Your Plan

Sub 4.5 Hour Half Ironman Training Plan (70.3)

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*

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.

Frequently Asked Questions

Who is this Sub 5 Hour Half Ironman Training Plan for?

This plan is designed for intermediate to experienced athletes aiming to complete a Half Ironman in under 5 hours. It's suitable for those seeking structured training to improve performance across swimming, cycling, and running disciplines.

How long does the plan run for?

The Sub 5 Hour Half Ironman Training Plan spans 12 to 16 weeks, providing a structured approach to help you achieve your race goals.

How many hours per week will I need?

You’ll need between 9 to 14 hours per week, depending on your current fitness level and available training time. The plan is tailored to fit your schedule and promote gradual, sustainable progress.

What kind of workouts are included?

The plan includes a mix of swimming, cycling, and running workouts, along with recovery strategies. Workouts are structured around heart rate, pace, or perceived exertion to optimize performance and reduce injury risk.

Is the training plan delivered online?

Yes—all workouts are delivered through TrainingPeaks, an online training platform that syncs with most GPS devices and tracking apps.

How soon will I get access to the plan?

You’ll receive your personalized training plan within 24 hours of purchase.

Is a consultation included?

Yes, your plan includes a 1-hour consultation via phone or email to review your background, fitness level, and goals.

Is this a one-time payment?

Yes—there’s no ongoing subscription. The Sub 5 Hour Half Ironman Training Plan is a one-time payment of $249 AUD.

Can I use heart rate or RPE for training?

Absolutely. The plan is designed to work with heart rate zones, RPE (rate of perceived exertion), or power-based workouts, depending on your preferences and equipment.

Meet Your Coach – 20+ Years of Experience in Endurance Coaching

SportCoaching is led by Graeme, an international triathlon coach with more than two decades of experience guiding athletes across swim, bike, and run. From first-time triathletes to Ironman finishers, his science-based, personalised coaching has helped hundreds improve performance, confidence, and race-day success. Join over 750 athletes who’ve trained with Graeme across Australia and worldwide.

Reviews

Triathlon Coaching Reviews

Working with Graeme has been great. He has refined my technique and boosted my confidence. From open-water swim drills to mastering brick workouts, his guidance has taken me from a recreational athlete to a podium contender.

Kan varmt rekommendera andra coaching av Graeme! Otroligt inspirerande, proffsigt och mycket lärorikt!

Thanks for your patience and understanding, for your help and for believing in me. It’s still hard for me to understand that I actually made Kalmar… It was a struggle but the most positive part was, believe it or not, the marathon!

Actually I have been very pleased with your coaching and think you are a very competent and inspiring person and coach.

När man är ny är feedbacken extra viktig och Graeme är mycket kompetent på att både analysera siffror och förstå hur viktig den mentala styrkan är. Jag har varit imponerad av hans förmåga att förstå vad jag behöver som adept – när det gäller att pusha och när det gäller att berömma och stöda.

En kollega rekommenderade Graeme som coach för två år sen. Mitt mål var ursprungligen att förbättra min löpning – och det har jag gjort men under denna tid har jag också gått från att vara fullständigt värdelös cyklist till att vara bland de starkare cykeldamerna i regionen. Det senaste året satte jag målet att genomföra en Ironman och utan Graemes träning, stöd och obotliga engagemang och optimism hade det inte lyckats!

Coachingen har varit mycket utvecklande och har hjälp mig med att nå mina träningsmål. Träningen har varit hård men även väl avvägd för att undvika skador. Jag hade inte nått de resultat jag gjort utan coaching

My intention with this email was to thank you for coaching me the last 18 months, and helping me with my bike on many occasions. Training has been hard sometimes but it has definitely been worth it. Thank you!

Very satisfied! Coach had a much better track of what achievement I could achieve 🙂 When it was time for my first IM he knew exactly what times I could go on and it was much better than I thought even though I had trained a lot myself before. Recently a achilles surgery but when I am healthy again I hire sportcoaching again 🙂

Graeme's a great, friendly and knowledgeable coach for all sports disciplines including multisport. Over the past 36 months I have improved my performance massively and avoided injury thanks to his training program utilising training peaks. Graeme's quick to respond to queries, feedback and last minute alterations to the training schedule on any day. Highly recommended.

Couldn't have asked for a better coach for my first Ironman! Looking forward to the next Ironman with Sportcoaching.

After some years with triathlon training and Ironman races, my development plateaued and i contacted sportcoaching for some help. Just two months in to the program i managed to raise my bike FTP and it has continuously improved since. I have learned so much regarding training progression, what to train when and race pacing, importance of nutrition etc etc. Highly recommended!

Sportcoaching (Graeme) offers the athlete years of experience and knowledge in the areas of running, cycling and endurance sport. Training plans are created personally for each athlete based on their personal goals. Each plan is created from practical experience that Graeme has accumulated over the years of coaching as well as participating in sport. The training plans are built to challenge the athlete (I have improved my triathlon biking significantly) while preparing the athlete for their chosen events. The coach is always available to the athlete to discuss anything they may need and provide feedback. I always look forward to seeing what the next training block has to offer. Thanks Graeme!

Choosing Sportcoaching has been one of the best things I have done for my triathlon since I started 5 years ago. When I was training myself I was always fighting injuries and overtraining. Now I have been injury-free for 6 months and already seen a marked improvement over my running and cycling results

Sportcoaching provides very structured training plans and has helped me to some great personal best times this year. I also used Graeme's training to help me finish my first Ironman this year. He helps me take the guesswork out of training and is always available whenever I ask a question. Highly recommended.

Graeme brakes down the training in a simple and understandable way. For a newbie into triathlon like me, this is super important. He introduced me to training with power and has also taken his time to teach me how to understand the data correctly.

I have been working with Graeme and Sport coaching for the past one year. His training plan has worked brilliantly and I find it much easier to fit the training around my life. I have seen a drop in my ironman time from 11hrs15mins to 9hrs55min and next year hoping to improve even more.

Great coach, responsive and knowledgeble. Had Graeme as a coach for a couple of years and my performance kept getting better and better. He was quick responding on my questions and altering my training set up due to how my life was at the time. He is giving you feed back regulary on your training sessions and always listening to you and your body, both what you say and what the Numbers are saying. I can highly recommend Graeme as a coach!

Of course you did! This is Graeme’s response whenever I complete a hard workout or perform well at an event. His confidence in my ability is a great mental boost. Extremely knowledgeable, professional and responsive to any issues or questions.

SportCoaching has helped me immensely. From all my questions, to a triathlon plan that has been fitted around my busy lifestyle.Always fast to reply and extremely helpful.