20 week half ironman training plan intermediate

Take approximately 30 seconds rest between. Much of the training in this plan occurs in Zone 2, known as Base Training. CD: Run 10 minutes @ low aerobic intensity, Thursday easy WU: Run 10 minutes @ low aerobic intensity **Disclaimer: I am not a physician. 200 easy WU: 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity Running Strides: +++ MS: 3x 800 Pull 30 SR +++ MS: 10 x (90sec. Bike: 60min. Do 20 minutes of continual swimming applying this method, then go back to normal comfortable swimming. core strength, Swim: 60min., Aerobic MS: 40 minutes @ moderate aerobic intensity Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Drills: High elbow (thumb to thigh), closed fist and catch up. This plan includes more weekly training volume and more workout time at higher intensities than does the 13-Week Half-Long Distance Event totaling Beginner Plan. . MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 HALF IRONMAN 70.3 TRAINING PLANS BEGINNER Even though this is a beginner training plan, you should have completed a sprint or olympic distance triathlon before attempting a 70.3 event. Upload completed workouts from your favorite tracking app or device. That said, if you feel uncomfortable, its not harmful to take a longer rest since the main focus is form feel free to do a 20 sec rest if needed. Your training is reduced to allow your body to fully absorb your recent training and prepare for the harder training to come in weeks 5-7. Structured Workouts automatically sync with compatible devices and guide you through workouts in real time. tempo WU: 10 minutes @ moderate aerobic intensity +++ This plan is spread across the 20 weeks to allow you to progress while minimizing the risk of overtraining and injury. once demanded 15-20 hours each weekon top of work, family, travel and other time commitments. 50% standing, 50% seated bike session On any hills you ride half seated and half standing. 5-10min. Bike: 75min. 8 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic pace Featuring the proven 80/20 intensity balance described in Matt Fitzgerald's bestselling book 80/20 Running, this half marathon Level 2 training plan will provide you with the same workout structure used by the most successful runners in the world.. TARGET ATHLETE This plan was designed runners who are ready to take their training load up a notch or two in order to improve their half-marathon time. Swim Base: 2512 Yards Swim Base: 2150 Yards Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). at 90 rpm 200 buoy WU: Bike 1 hour @ moderate aerobic intensity MS: 40 minutes @ moderate aerobic intensity Quickly view upcoming workouts in the TrainingPeaks app. Read this article on the new Outside+ app available now on iOS devices for members! Bike: 4hrs. MS: 1 hour and 40 minutes @ moderate aerobic intensity You can gauge measurements off of power/ feel / or heart rate. These should be focused more on form then speed, so less rest should be needed. best effort 60-65 rpms/4min. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick. 2 x 100 at mod. The tempo portion is held in the midsection at zone 3 RPE 7-8. 8 x 25 kick, RI=0:15 Tuesday Note that different coaches use different methods to determine zone training. 400 pull buoy CD: 10 minutes @ moderate aerobic intensity, Friday 7min. 3min. CD: 10 minutes @ moderate aerobic intensity, Friday Or does it mean to do 2400 m of drills. CD: Run 10 minutes @ low aerobic intensity, Friday 8 x 25 drills, RI=0:10 MS: 12 x 30sec. MS: 7 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) I will email it to you as well. *Please note, this plan is for personal use only and should not to be distributed on other websites or used for commercial purposes.*. You are looking at between 5 and 6 days a week of training sessions. MS: 4 x 800 Pull (buoy/ band/ paddles) WU: Run 10 minutes @ moderate aerobic intensity Swim Base: 1750 Yards strides, easy walk between, Swim: 15min., On-course swim Long Bike: 3 Hours Foundation Bike: 1:45 CD: 300 @ low aerobic intensity, Thursday CD: 300 @ low aerobic intensity. Speed CD: Run 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity Rode 34 yesterday w/ many steep climbs. Core workouts: There are several quick core workouts that are used throughout this plan. Run: 20min. MS: 1,200 @ moderate aerobic intensity 15min. race effort/90sec. best possible effort CD: Run 10 minutes @ low aerobic intensity, Friday CD: Run 10 minutes @ moderate aerobic intensity. easy 4min. easy 55-65 rpm You should break up your swim workouts into smaller chunks with regular rest periods. The 36 Best Gifts for Triathletes 2022 Edition! MS: Run 20 minutes @ moderate aerobic intensity WU: Swim 1.2 miles They designate Monday as a rest day; I have added strength training in this plan on Mondays. MS: Bike 45 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity 15min. CD: 300 @ low aerobic intensity. MS: Run 20 minutes @ threshold intensity MS: 2:00 at 90 rpm, 1:30 at 95 rpm, 1:00 at 100 rpm, :45 at 105 rpm then back up to 2:00, Run: 45min, Hill reps as 10 x :20 Build x 200 CD: 300 @ low aerobic intensity. Foundation Bike: 1:45 Run: 30min. 12 x (90sec. The primary objectives are developing aerobic capacity, endurance, and injury-resistance. 10min. MS: 3x (5min. https://www.verywellfit.com/ultimate-triathlete-diet-guide-4584554, Swimming: capable of swimming comfortably for 30 minutes, Cycling: able to cycle 60 minutes continuously at a comfortable pace, Running: able to run 40 minutes continuously, Zone 4 Sub-Max efforts (100-105% threshold heart rate), RPE = 8 to 9, Zone 3 Tempo (about 90-98% of threshold heart rate), RPE = 7 to 8, Zone 2 Base Endurance (about 80-88% of threshold heart rate), RPE = 6, Zone 1 Recovery, anything lower than base (generally around 67-76% threshold heart rate), RPE = 5 to 6. Hi Jim! This comprehensive training plan is designed specifically for experienced triathletes who want to optimize their performance, but have busy lives and limited time to train. MS: 60min. Finally are you supposed to take any breaks during each set of the 2x400m portion of the workout. best effort 60-65 rpm/4min. MS: 2,112 (1.2 miles) @ maximum intensity Foundation Bike: 1 hour Wednesday 15min. Swim Threshold + Sprint: 2100 Yards CD: 300 @ low aerobic intensity, Friday Brick Workout: 1:20 For drills, follow 25m of each then last 25m is normal crawl (totalling 100m). CD: Run 10 minutes @ moderate aerobic intensity, Wednesday easy), Celebrate the fact that you finished this 70.3 intermediate training plan (and hopefully earned a PR!). MS: 8 x 30 seconds with 2-minute active recoveries MS: 3 x 200 @ threshold intensity, RI=0:45 The rest days arent completely random, but do tend to rotate between either Weds/Fri OR Thurs during the week, depending on the overall training volume for the week. MS: Run 25 minutes @ moderate aerobic intensity MS: 1 hour and 10 minutes @ moderate aerobic intensity MS: Run 40 minutes @ moderate aerobic intensity This plan builds the long run to 2:15 and the long ride to 4:30. 50 easy back Phew I know thats a lot of info, but its all really good background and key workouts that youll need to know to train! 4 x 50 @ speed intensity, RI=0:20 If youve been doing sprint or Olympic distance triathlons for a while, you may be thinking about taking the plunge and tackling a 70.3. WU: 300 @ low aerobic intensity MS: 3 x 300 @ threshold intensity, RI=0:30 Foundation Bike: 1:30 MS: 10 x 30 seconds with 2-minute active recoveries Brick Workout: 1 Hour CD: Run 10 minutes @ low aerobic intensity, Friday Bike: 90min., Tempo CD: 300 @ low aerobic intensity, Run Lactate Intervals: 36 Minutes 4min. CD: 22 minutes @ moderate aerobic intensity, Wednesday All 10 SR Super easy, flat ride 8 x 25 drills, RI=0:10 core strength, Swim: 75min., Threshold MS: Run 20 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 2 x (15min. This is a swim time trial workout. 6min. 2min. 50 easy kick MS: 3 x 200 at 80% 10 SR hard 50-60 rpm/4min. MS: Run 45 minutes @ moderate aerobic intensity, Sunday MS: 15min. The One Subscription to Fuel All Your Adventures. Coach Alisons website, linked within the training plan, provides a wide range of information for her athletes. CD: 250 @ low aerobic intensity. MS: 1,800 @ moderate aerobic intensity Run: 50min., Fartlek Many thanks in advance! Thanks!! 8min. WU: 300 @ low aerobic intensity MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 You should be able to click on the link and the download comes up in Google Drive. steady aero 80-90rpm, Run: 75min., Threshold tempo effort aero 80-90rpm, Run: 80min., Tempo MS: 4 x 6min. Foundation Run: 45 Minutes Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 1min. 8 x 25 drills, RI=0:10 CD: 10 minutes @ moderate aerobic intensity, Sunday Bike: 1:30hrs., Race specific Swim: 1200 Yards The first week of the plan includes 8 hours of training, plus two 45 minute strength sessions:- 3300 yards/meters of swimming / 1700 yards/meters as your longest swim- 3 hours 50 minutes of cycling / 2 hours as your longest bike- 2 hours 45 minutes of running / 1 hour 15 minutes as your longest run, You will build in your max week to 13 hours 40 minutes of training, plus two 45 minute strength sessions:- 5000 yards/meters of swimming / 2750 yards/meters as your longest swim- 6 hours 30 minutes of cycling / 3 hours 45 minutes as your longest bike- 5 hours 20 minutes of running / 2 hours 15 minutes as your longest run. On most weeks of the plan youll notice one highlighted session. CD: 10 minutes @ moderate aerobic intensity, Wednesday easy An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. easy, Swim: 60min. Every fourth week is a recovery week. 8 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity 15min. +++ WU: Run 10 minutes @ moderate aerobic intensity Im curious, how come the Rest days seem to be randomly distributed throughout the week? MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 6 x 100 @ VO2max intensity, RI=0:30 8 x 25 kick, RI=0:15 WU: 300 @ low aerobic intensity In Joe Skipper's case, that's the hotel pool behind the finish line. The concept of periodization is employed to first develop general endurance and "neuro speed" and then to progress into race-specific abilities. 8 x 25 kick, RI=0:15 CD: 10 minutes @ moderate aerobic intensity, Wednesday WU: 300 @ low aerobic intensity I like to set 125 mi/week as a typical week and mix it up w a time trial, various climbs (short/steep or rolling) flat (fast) and a recovery ride. 200 warm up MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. CD: 300 @ low aerobic intensity, Wednesday CD: 300 @ low aerobic intensity, Tempo Run: 38 Minutes MS: 2 x 400 @ threshold intensity, RI=1:15 CD: 300 @ low aerobic intensity, Run Speed Intervals: 39 Minutes +++ Do you have any plans that youd recommend if I wanted to shoot for a PR next time? 2 x (200 swim There are bike-run (brick) workouts on most Saturdays beginning with week 4. CD: 10 minutes @ moderate aerobic pace, Sunday core strength, Swim: 50min Threshold faster than previous 100s Training System that this training plan is based on is made up of 4 pillars: T: Testing Regular testing of improvement and ability across all disciplines to ensure all training sessions are completed at the optimal intensity. 8 x 25 kick, RI=0:15 I am on my second week of this program and am absolutely loving it so far. I am unable to access it. SE/2min. 100 easy 8 x 25 kick, RI=0:15 Foundation Bike: 30 Minutes Week-3 Strength Training Week-9 Strength Training Week-15 RECOVERY Strength Training (2100m)55 minutes 2700m MS: 10x50m; 10x25m drop 5 sec. 8 x 25 drills, RI=0:10 6 x 50 drills, RI=0:10 This plan will allow you to start the race with confidence and finish the race strong. MS: 4 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) 1 x 100 race pace 8 x 25 kick, RI=0:15 MS: 3 x ( CD: Run 10 minutes @ moderate aerobic intensity +++ MS: 5 x 1min fast/30sec. Training hours per week will range from 6-11 hours. WU: Run 10 minutes @ moderate aerobic intensity 8 x 25 kick, RI=0:15 Try and do at least 4 efforts in the session. Throughout the plan, weekly training hours range from 7:15 to 14:15. Swim Threshold + Sprint: 1900 Yards That said, you are welcome to sub-in your own favorite core exercises that you enjoy. The 10-Hour Week Ironman Training Plan : Triathlete magazine has a plan to get you to the finish line strong if you're time-crunched, written by experienced competitor and coach Lance Watson. The swim workout in week 2 says 40 min swim, then is followed by 10 min warm up, drills, 2x400m (fast), and 10 min cool down. 2 x (30min. 5min. That's me, Chrissy, and I'm here to share all my favorite fitness, food, & wellness stories & tips. CD: Run 10 minutes @ low aerobic intensity, Friday Repeat 3 times. MS: 1,000 @ moderate aerobic intensity 5 x 600 as 1 swim/1 pull steady 15 SR +++ ), Swim: 60min.,Speed If you cant find an Olympic-distance triathlon to participate in today, do an Olympic-distance triathlon time trial on your own instead. Saturday WU: Run 10 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity. They were designed for training in a 25 yard pool. You should be free of any injuries that affect your ability to train. Hi Jacquelyn Ideally AM/PM workout, but if your schedule requires it you can do them back to back. Run: 30min., Fartlek Program for athletes with average ability in cycling, swimming and running. MS: 3 x 300 @ threshold intensity, RI=1:00 WU: 10 minutes @ moderate aerobic intensity 1. easy), Run: 40min. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 WU: 300 @ low aerobic intensity easy) MS: 10 x ( MS: 4 x (6min. Get feedback, stay on top of your training and perform at your best. In the meantime, if youre looking for a coach to develop a custom intermediate plan, I highly recommend Tony Rich at EventHorizon Endurance Sport, Jon at E3C coaching, or the team over at Multisport Mastery. I: Intelligent Intensity Every single session in this plan will tell you to swim / bike / run at very . easy 80-90rpm It is not meant for advanced athletes looking to PR. 8 x 25 @ speed intensity, RI=0:20 Run: 45min. core strength 15 x 100 slightly above race pace 10 SR, Bike: 75min., Threshold WU: Run 5 minutes @ moderate aerobic intensity 8 x 25 kick, RI=0:15 easy, Swim: 80min., Endurance Swim Threshold + Sprint: 2,100 Yards WU: 300 @ low aerobic intensity WU: 300 @ low aerobic intensity +++ Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Bike: 3hrs. Bike: 2:30 6 x 100 @ VO2max intensity, RI=1:00 15min. Race day warmup WU: 10 minutes @ moderate aerobic intensity Tuesday 10min. Swim Threshold + Sprint: 1600 Yards - as well as in maximizing the efficiency of my athletes' training hours. CD: Run 10 minutes @ low aerobic intensity, Thursday +++ MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 5 x 2min. CD: 18 minutes @ moderate aerobic intensity, Wednesday Coach Alisons plans are designed to set you up for success! Note: Bike and Run workouts are mostly written in duration. Then, use these calculations to create your heart rate zones for this plan given your threshold heart rate above. race effort aero, 80-90 rpm, Run: 75min., Threshold Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. The essential info from above is also in the download, but this page contains additional helpful info, so it may be worthwhile to bookmark it. Here are some other workouts you might see: Alternating Zones 2 and 3: These are generally listed for the long bike rides. WU: 300 @ low aerobic intensity Download the app. Visit www.SetThePaceTriathlon.com or email Ryan directly at [email protected]. WU: 300 @ low aerobic intensity I do have a couple of questions regarding how youre supposed to go about some of these workouts. Swim Base: 1800 Yards easy) MS: 6 x 5min. Brick Workout: 2:30 70.3 Triathlon Training Plan: A Time-Efficient Program Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. 8 x 25 kick, RI=0:15 MS: Run 15 minutes @ moderate aerobic intensity You can learn more about lactate threshold field tests in this post. MS: 6 x (4min. MS: 20 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity 200 easy pull Foundation Run: 35 Minutes at 115 rpm CD: 10 minutes @ moderate aerobic intensity, Sunday 6min. #2 & 5 50 easy/ 50 fast MS: 5 x (1min. There are a few other workouts youll see: Hill Rep Run, Control Effort: This session is about building your base fitness by slowing down. Swim Base: 1600 Yards CD: 300 @ low aerobic intensity, Tempo Run: 40 Minutes 6min. Chychota became a professional triathlete in 2003, racing to podium positions at Ironman events around the world, including a win at Ironman Malaysia in 2004. Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. From this day forward your training will steadily decrease (relative to preceding weeks) to ensure youre rested and ready to perform on race day. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase (for more on these phases, check out How to Use Periodization in Your Triathlon Training Plan). +++ I am focused on getting athletes with zero experience to the finish line of their first triathlon and helping experienced athletes get to the next level. 8 x 100 pull strong 15 SR, Brick 4:15 total, Tempo 1 Swim CD: 10 minutes @ moderate aerobic intensity, Friday alternating: 5 swim, 5 pull 1. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. 8 x 25 drills, RI=0:10 WU: 250 @ low aerobic intensity +++ Repeat this 5 times (500m total of drills). WU: 10 minutes @ moderate aerobic intensity The final 10 days constitute a tapering period. #1 & 4 50 fast/ 50 easy 5-10min. But just in case, a half ironman consists of a: This plan is ideal for those looking to complete their first half ironman. Run: 30min. $112.49 USD for the first year, billed yearly. CD: 300 @ low aerobic intensity. MS: 45min. CD: 300 @ low aerobic intensity. Thank you for putting this plan together. Hi Hannah so strange! The plan is 20 weeks long. 2 Small paddles only CD: 250 @ low aerobic intensity, Long Run: 1:05 15min. Bike: 60min., Low resistance Wednesday On the days that have a swim and a run or two discipline together that are not labeled brick do we complete those back to back or on in AM and one in PM? MS: 1500 pull (paddles/bouy/band) CD: 10 minutes @ moderate aerobic pace, Friday 3min. easy Photo: Tom Pennington/Getty Images for Ironman. MS: 1,000 @ maximum intensity There is a race simulation day in week 12 and a race day fitness benchmark in week 16. MS: 2 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) 2 x 100 mod. MS: Bike 45 minutes @ moderate aerobic intensity Remember, the purpose of this plan is to just get you across that finish line successfully (not necessarily to have you breaking records). MS: 7 x 45sec. WU: 300 @ low aerobic intensity 10 x 50 strong effort 10 SR, Swim: 60min,., Aerobic pulling Saturday Long Bike: 2:45 easy), Brick: Total: 4hrs., There are benchmark workouts in weeks 5 and 13 to update your training zones. hard 60-65rpms/4min. MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Congrats on tackling your first 70.3! build, Run: 90min., Race specific WU: 10 minutes @ moderate aerobic intensity WU: Run 5 minutes @ moderate aerobic intensity It peaks with 6,700 yards of swimming, 5 hours and 20 minutes of cycling, and 3 hours and 7 minutes of running in Week 17. Foundation Run: 40 Minutes WU: Run 10 minutes @ low aerobic intensity MS: 55 minutes @ moderate aerobic pace On at least one of the easy run days, do some type of hill, speed, or interval . Warm up at a comfortable pace for 10-20 minutes. CD: Run 10 minutes @ moderate aerobic intensity MS: 3 x ( at 95 rpm +++ Swim Base: 1700 Yards Additionally, I unfortunately live in a flat area, which makes biking on hilly terrain next to impossible. I do love the core listed as well, somebody needs to spell it out for me in order for me to actually follow through with it Thanks in advance!! 8 x 25 drills, RI=0:10 8 x 25 drills, RI=0:10 90sec. split 15 SR MS: 8 x 50 descend 1-4 on 10 SR 3 x 600 #1 swim, #2 pull, #3 swim 15 SR CD: Run 13.1 miles, RELATED: Triathletes Complete Guide to Nutrition and Fueling. CD: 9 minutes @ low aerobic intensity, Thursday Which comes down to as little as $3.55 per week for unlimited training plans and ongoing certified . CD: 300 @ low aerobic intensity, Brick Workout: 1:45 WU: 300 @ low aerobic intensity Download the app . Do the 400, rest 30-60 sec, then do the second 400. MS: 1,000 start easy, build to hard (note time) Bike: 90min., Tempo CD: 300 @ low aerobic intensity. tempo/5min. Foundation Run: 40 Minutes Run: 20min. CD: 300 @ low aerobic intensity, Tempo Run: 34 Minutes WU: Run 10 minutes @ moderate aerobic intensity 200 drill/nonfree It can help to follow a full-body stretching video (for example, on YouTube) as you get started in order to get into the routine. CD: 300 @ low aerobic intensity, Run Speed Intervals: 45 minutes There is nothing worse than coming in after your swim and wondering where is my bike?!. The following basic plan is for a beginner who has: Completed a Half-Ironman, and is in the process of training for an Ironman with 20 weeks to go. Switch between a zone 2 ride for about 30 minutes, then zone 3 for about 20 minutes. As an Amazon Associate I earn from qualifying purchases. As far as the week itself, you can move sessions around within the week as needed to fit around work and family. Run: 50min., Speed Swim Threshold + Sprint: 1100 Yards If youre searching for a training plan, you probably already know this. fast/ 15sec easy, Swim: 60min., Speed easy MS: 5 x 20-second sprints in a high gear with enough recovery to reach total workout time of 50 minutes (including warm-up and cool-down) Also, some of the swim workouts are specific to open water. WU: Swim 1.5 km I followed the plan, did the training and come race day I wasnt nervous. 6 x 50 @ speed intensity, RI=0:20 Bike: 3:40 +++ WU: Run 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Friday Speed | Run 4 miles moderate + 2 x 10-second hill sprints. Run 15 minutes @ moderate aerobic intensity, Sunday steady aero, 80-90 rpm, Run: 75min., Threshold Most weeks have 4 days of cycling. easy, 10min. uphill reps Easy, Swim 60min. Run: 50min. I excel at educating my athletes and giving them confidence in their training - especially important for first-timers! Foundation Run: 50 Minutes Swim Base: 2100 Yards race effort aero/10min. #1, #3, #5 pull strong WU: 10 minutes @ moderate aerobic intensity This phase is long enough to allow a gradual, steady buildup of training volume. MS: 8 x 3min. WU: Run 10 minutes @ low aerobic intensity MS: 2 x (5K TT effort/5min. Structured Workouts automatically sync with compatible devices and guide you through workouts in real time. Completed workouts sync with popular apps like Garmin and Wahoo. 8 x 25 kick, RI=0:15 easy), Swim: 60min., Race specific 4 Swim Sets For 70.3 Training Thank you so much for this! CD: 300 @ low aerobic intensity, Run Speed Intervals: 42 Minutes CD: Run 5 minutes @ moderate aerobic intensity, Friday aero tempo 80-85 rpm, Run 60min., Tempo WU: 10 minutes @ low aerobic intensity Tuesday That means if you look at one training plan or book (even within this site!) hard 85-95 rpms/4min. core strength 6 x 50 @ speed intensity, RI=0:20 +++ Dont spend your time worrying about whether youre training correctly - put your trust in the plan so all you need to worry about is executing. MS: Run 45 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 Finish with running strides: easy, Swim: 90min., Aerobic Way to go Sarah! 1min. Brick Workout: 55 Minutes Run off the bike: 20min. SE /2min. 8 x 25 drills, RI=0:10 WU: 250 @ low aerobic intensity MS: Run 20 minutes @ moderate aerobic intensity Heres a few coach recs where they can help work your strong cycling background into a plan: MS: Run 5 minutes @ moderate aerobic intensity Tuesday: Bike 40 minutes moderate with 4 x 30-second sprints scattered. MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity easy) +++ Friday: Swim 800 yards total. CD: 200 @ low aerobic intensity. 6min. Swim Base:1900 Yards 4min. 8 x 25 drills, RI=0:10 Bike 1:15 easy Plan for your event in the TrainingPeaks calendar. at 120 rpm strong pick ups/1min. MS: 8 x (15sec. If you complete at least 85% of our well-built beginner half ironman training plan, you will set yourself up for a successful event. 3 x 100 moderate Questions? Pre run: Do a 10-minute run, ideally from the transition area, to sure you are happy with entry and exit and that legs are working. Here is each one. hard Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. CD: 300 @ low aerobic intensity. CD: Run 10 minutes @ moderate aerobic intensity The average heart rate youll take during this time is your threshold heart rate. Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. CD: 300 @ low aerobic intensity, Tempo Run: 32 Minutes Repeat 3 times adding 2 extra to each exercise on each new repetition. WU: 13 minutes @ moderate aerobic intensity Now, heres your 20 week half ironman training plan just click here or on the photo below to download and print the plan out for your own personal use. MS: 3 x 200 @ threshold intensity, RI=0:45 Open water sighting (in pool or outdoors): Following a 10-minute warm up, you will focus on forward sighting every 5th stroke. Bike Short Hill Climbs: 1 Hour WU: 300 @ low aerobic intensity MS: 8 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down) 8 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity Most 70.3 training plans require at least 10 weeks of preparation; some recommend at least 20 weeks to thoroughly prepare. 2 x (1min. WU: 300 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity 3 x 100 moderate Over geared ride On any hills you put the bike into a harder gear than you would normally use and work your muscular strength to get up the hill. Foundation Run: 55 Minutes best possible distance, Run 45, Run Test Saturday WU: 300 @ low aerobic intensity at 100 rpm I was able to cross the finish-line generally feeling good and without injury! Foundation Run: 35 Minutes 60-65 rpm/4min. 6 x 50 @ speed intensity, RI=0:20 Run 15 minutes @ moderate aerobic intensity. MS: 1 hour and 25 minutes @ moderate aerobic intensity MS: 10 minutes @ moderate aerobic intensity 15min. MS: 3 x ( easy WU: Run 10 minutes @ low aerobic intensity This is a swim time trial workout. MS: 4 x (3:00 SE/2:00 easy) The plan uses the TrainingPeaks structured workout feature, providing precise workout details including pace or heart rate targets for all segments/intervals within each workout. Bike Power Intervals: 45 Minutes 8 x 25 drills, RI=0:10 Before starting the plan, you must be relatively fit, injury free and with no health concerns. 8 x 25 kick, RI=0:15 MS: 2 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) easy 90+ rpm) MS: 2 x 400 @ threshold intensity, RI=1:00
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