Half-/Middle Distance Peak Plan (Nils Goerke) 8 Weeks is a 8-week triathlon plan. This article combines the actual plan description with a example week from the stored workout entries.
What this plan is built for
Training logic and load
In the peak phase precision matters: key sessions count, but freshness and clean execution decide the outcome. The important part is not upgrading easy days into hidden hard days. The workout data shows which sessions are structured and which ones are intentionally simple.
The plan contains 65 scheduled entries across 8 weeks. The sequence matters as much as the total hours: hard, technical, or long workouts only work when the surrounding days allow you to absorb them.
Example week: Week 3
This week is not a generic template. It is built from the actual training plan entries, and the workout charts use the stored workout data.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
400 m | 4x variable on / 0 min easy | 8x variable on / 0 min easy | 200 m + 7 more steps
400m warm-up swim 4 rounds of 100m with fins and snorkel: 50m push-off, 50m freestyle swimming with acceleration.
60 min @ 75% | 7x 0 min on / 1 min easy
The goal is to optimize fat metabolism and to perfect running technique in a fatigued state at the end with the strides.
Ramp from 50% to 75% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 4 more steps
HIT EB Training 4x8 min at 95% of FTP (Rest: 4 min) Perceived exertion: approx. 8-9 out of 10 Effect: Mitochondrial biogenesis, improved oxidative capacity, and an increase in carbohydrate uptake rate.
Ramp from 55% to 75% | Ramp from 75% to 55% | Ramp from 55% to 75% | Ramp from 75% to 55%
This workout comes directly from the training plan.
15 min @ 73% | 1x 4 min on / 2 min easy | 1x 4 min on / 2 min easy | 1x 3 min on / 2 min easy + 4 more steps
The goal of this session is to improve your sub-distance performance and enhance your performance above the anaerobic threshold.
200 m | 8x variable on / 0 min easy | 8x variable on / 0 min easy | 3x variable on / 0 min easy + 8 more steps
200m warm-up swim, 8x50m freestyle kick with board, rest: 20 seconds, 8x50m: 25m sprint/25m easy, rest: 20 seconds, 3-4 sets of (200m-150m-100m-50m) with 20 seconds rest and 1 minute rest after each set.
15 min @ 75% | 6x 4 min on / 4 min easy | 10 min @ 70%
The goal is to optimize race pace and develop pace endurance, as well as a feel for race pace.
45 min @ 70% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% + 4 more steps
MIT - Sweet Spot Training: 3x10 min @85% FTP; Cadence = 55 rpm (5 min rest) Perceived exertion: 6-7 out of 10 Effect: Improvement of metabolic efficiency, enhancement of lactate transport, and potential increase in fractional utilization.
10 min @ 85% | 20 min @ 75%
The couple run should be completed immediately after cycling. No more than 10 minutes should pass after cycling before starting the run.
How to read the workout charts
The chart is based on the workout data: longer segments take more width, higher intensities sit higher, and harder work is marked with stronger colors. For swim or distance-based segments, the graphic represents the planned sequence rather than GPS data.
Practical execution
What to watch
- Execute the key days precisely instead of making the easy sessions faster.
- Use the plan description as context: equipment, fueling, mobility, and realistic threshold values are part of the training.
- When life or fatigue adds pressure, trim secondary work first and keep the most important session stable.
Training effect
Executed well, the plan improves your ability to absorb the intended stimulus repeatedly. Depending on sport and phase, that means more aerobic stability, better pace durability, stronger technique under fatigue, or more confidence at target effort.