Thursday Training Plan: 12 Week Harbour to Hills Training Plan

“Training for excellence, with excellent training.”

When you cross the finish line of Harbour to Hills, you will have accomplished something very special.

Designed for Intermediate triathletes who are looking to complete the Harbour to Hills event, the primary goal of this training plan is to prepare you to COMPLETE YOUR Harbour to Hills as FAST as possible.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full IRONMAN distance finishes and my success coaching hundreds of triathletes.

Starting 12 weeks before the Harbour to Hills (on 14-Jan-19), this plan progresses through phases to build you to your peak performance. Each week typically contains 3x swims, 2x bike rides, 2x runs, a Brick session and a flexibility session. You will build up to: 4,000 metres swimming, 5 hours cycling and 2 hours running in a single session.

Prior to using this plan, you should be able to complete the following workouts:

  • Swim: 1,500 meters or yards continuously, 3,000 metres or yards total within a workout
  • Bike: 3:00hrs
  • Run: 2:00hrs


Training with a Power Meter for Cycling and a GPS watch for Running

Get full details here.

Training with a Heart Rate Monitor for Cycling and a GPS watch for Running

Get full details here.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

Questions? Please visit us on the web at or email myself directly at:

Training for another race distance? I also have training plans for IRONMAN/Challenge Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

Please note:
• This training plan starts on Monday 14 January 2019 and finishes on race day.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.