How to Train for a Half Ironman While Working Full-Time
Intro
Balancing Half Ironman training with a demanding career is no easy feat. You’re not a pro — you have meetings, deadlines, maybe a family to support. But that doesn’t mean you can’t train smart, recover well, and finish your 70.3 strong.
This blog is your complete guide to training for a Half Ironman while working full-time — without sacrificing your career, sleep, or sanity.
How Much Time Do You Actually Need?
Typical plans suggest 10–15 hours per week.
But if you train smart, you can:
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Succeed with 6–10 hours per week
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Focus on training quality over volume
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Maximize Zone 2 efficiency and smart recovery
Your Week at a Glance (Time-Efficient Format)
Sample Week (8–10 hrs):
| Day | Focus |
|---|---|
| Monday | Rest or light swim (30 mins) |
| Tuesday | Bike intervals (60 mins) |
| Wednesday | Run + strength (45–60 mins) |
| Thursday | Swim technique (45 mins) |
| Friday | Optional rest or 30 min brick |
| Saturday | Long ride + short brick run (2–3 hrs) |
| Sunday | Long run (60–75 mins) |
🔗 Use our VDOT calculator to dial in your paces.
Key Strategies for Time-Crunched Athletes
🧠 1. Use Brick Workouts Efficiently
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Combine disciplines (bike → run) for max specificity
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Example: 90 min ride + 15–20 min run
🧠 2. Train by Zones
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Avoid junk miles. Use heart rate zones to stay efficient
🧠 3. Leverage Commutes
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Run-commute or bike to work
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Treadmill or smart trainer sessions at home
🧠 4. Prioritize Recovery
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7–8+ hours of sleep, or strategic naps
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Foam rolling and mobility between meetings
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Sleep > extra volume
Tools to Maximize Efficiency
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Garmin or Coros watch
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TrainerRoad or Zwift (for indoor cycling)
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Phoenix Coaching Plan (for structured remote guidance)
Nutrition on a Tight Schedule
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Batch-prep carb-rich meals on Sunday
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Use blended recovery shakes post-workout
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Hydrate at your desk with electrolyte tabs in water
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Take magnesium at night to improve sleep
The Mental Game
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Set micro-goals: 1 session at a time
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Remind yourself why you're doing this
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Log workouts, even short ones — progress is momentum
Final Thoughts
You don’t need 15+ hours a week to crush your Half Ironman goal. You need a smart plan, efficient sessions, and discipline.
If you’re serious about balancing performance with a real-life schedule — let’s build your plan.
CTA: Designed for Busy Athletes, Built Around Real Life
Phoenix Coaching includes:
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Zone-based, time-efficient workouts
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Built-in recovery weeks
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Custom strength + swim workouts
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Weekly check-ins
De Breno Melo
