Before starting the plan, you must be relatively fit, injury free and with no health concerns. 600 as fins neg. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 +++ There are a few other workouts youll see: Hill Rep Run, Control Effort: This session is about building your base fitness by slowing down. 4 x 50 descend 1-4 10 SR, Swim: 45min., Swim test 8 x 25 drills, RI=0:10 SE/ 2min. (*standard disclaimer, this is for informational purposes and shouldnt be considered individual training advice ), Your email address will not be published. Ready to tackle your first half-iron triathlon? Theres all kinds of training methodologies that can work for people, so this one was just a little different to experiment with (and was created in partnership with another coach Im a fan of, Jon Fearne). core strength, Swim: 50min Threshold Heres a few coach recs where they can help work your strong cycling background into a plan: 8 x 25 drills, RI=0:10 Do the 400, rest 30-60 sec, then do the second 400. 8 x 25 drills, RI=0:10 90+ rpm) 20-Week Half Marathon Training Schedule WU: Run 10 minutes @ low aerobic intensity MS: 20min. Swim the maximum-intensity segment as though it were a race. WU: 300 @ low aerobic intensity MS: 1,500 @ moderate aerobic intensity best possible effort aero tempo 80-85 rpm, Run 60min., Tempo Its definitely a great way to challenge yourself in your triathlon journey. Include: 30 best possible distance, Swim: 65min. +++ Triathlete's Complete Guide to Training for a Half-Iron/70.3 Triathlon Or, take a few weeks prior to starting this plan to work more heavily on swimming (perhaps doing 3 days a week of swimming) then begin this plan. fast/ 15sec easy, Swim: 60min., Speed 1. 100 rpm 15min. CD: 300 @ low aerobic intensity, Thursday +++ Please see our terms, definitions and sample workouts page for more insight to our plans. 20 Week Half Ironman Distance Triathlon Training Plan: at 90 rpm MS: 4 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down) Although a 15- to 20-hour training schedule is ideal to maximize your Ironman potential, you can accomplish a lot of the basic fitness using a 10-hour Ironman training plan week if you utilize your time wisely. 5-10min. The main goal of your IRONMAN swim training is getting fit enough to swim 3.8km in relative comfort. Swim Base: 1600 Yards This 70.3 intermediate training plan is designed to help athletes improve on their times. 8 x 25 drills, RI=0:10 Life can sometimes get in the way and I believe in removing stresses caused by missing a session (guilt stress can add fatigue; we dont want that). MS: 2,000 @ moderate aerobic intensity The schedule is flexible and can be adapted to fit around work and other commitments. 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. +++ race effort, Swim: 40min., Race prep 8 x 25 kick, RI=0:15 CD: 250 @ low aerobic intensity, Long Run: 1:20 If there were a lot of steep climbs, itd essentially be more like interval training. the specific zone numbers may vary a bit. 15min. 10 x 50 strong effort 10 SR, Swim: 60min,., Aerobic pulling Swim Base: 1700 Yards CD: 300 @ low aerobic intensity, Brick Workout: 1:45 easy) +++ CD: 300 @ low aerobic intensity, Fartlek Run: 35 Minutes Run: 30min. Track your performance with robust data tracking and detailed graphs. Half Ironnman Training Plans | Evolve Triathlon Coaching race effort aero, 80-90 rpm, Run: 75min., Threshold RELATED: Get feedback, stay on top of your training and perform at your best. There are benchmark workouts in weeks 5 and 13 to update your training zones. Easy, Swim 60min. A 20-Week Training Plan for Your First 70.3 Triathlon This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. MS: 1,000 start easy, build to hard (note time) MS: 2 x 200 @ threshold intensity, RI=0:45 MS: 5 x (1min. CD: 9 minutes @ low aerobic intensity, Thursday CD: 300 @ low aerobic intensity, Saturday The 10-Hour Week Ironman Training Plan - Triathlete CD: 10 minutes @ moderate aerobic intensity, Wednesday at 110 rpm 3 x 200 at 90% 10 SR, Brick: 3:10 total, Tempo Use 10 seconds rest between drills. Also: Walk around and make yourself familiar with it. easy, Swim: 60min. CD: 300 @ low aerobic intensity. easy) Long brick workouts, a swim time trial, and an optional Olympic distance tune-up triathlon also help build race-specific fitness. For many, . 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. 5min. Create a personalized feed and bookmark your favorites. MS: 8 x 3min. 2min. MS: 4 x 20-second sprints in a high gear with enough recovery to reach total workout time of 45 minutes (including warm-up and cool-down) Im curious, how come the Rest days seem to be randomly distributed throughout the week? You should break up your swim workouts into smaller chunks with regular rest periods. I: Intelligent Intensity Every single session in this plan will tell you to swim / bike / run at very . Swim Base: 1400 Yards Hi Jim! CD: 300 @ low aerobic intensity, Wednesday Track your performance with robust data tracking and detailed graphs. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 In Joe Skipper's case, that's the hotel pool behind the finish line. 100 easy easy) hard effort (<95% effort)/ 1min easy), Swim: 60min. 15min. Repeat 2 times through. Right now I dont have any intermediate plans on the blog, but hopefully there will be in the future. Saturday Early Season Swim Workouts For Improving Race Pace Run: 30min., easy, Swim: 40min., Recovery Do you have any tips on simulating hilly terrain? easy) 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. WU: 300 @ low aerobic intensity 2023 "HALF IRON DISTANCE - Waco, Texas" - 24 WK - INT HALF IRON DISTANCE - Triathlon Training (+ Strength Training for the Intermediate Triathlete) MS: 12 x (5min. drop another 5 sec. Saturday 18 Week Olympic Distance Intermediate Triathlon Training Plan 8 x 25 drills, RI=0:10 However, if you currently feel swimming is your weak link, you can adjust the plan to include an extra swim each week. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday CD: 16 minutes @ moderate aerobic intensity, Wednesday Training plans Whatever your standard, ability, goal and time available we will have a triathlon training plan for you. MS: 6 x 5min. CD: 300 @ low aerobic intensity, Run Speed Intervals: 39 Minutes MS: 15min. 30min. Bike: 75min. But just in case, a half ironman consists of a: This plan is ideal for those looking to complete their first half ironman. MS: 1,650 @ maximum intensity So glad you enjoyed the Olympic plan. WU: 300 @ low aerobic intensity However, when possible try to leave the weekend sessions as-is on the schedule. Note: This plan was based upon a 20-week training schedule. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick. +++ CD: Run 10 minutes @ low aerobic intensity, Thursday MS: 5 x (4min. +++ WU: 10 minutes @ moderate aerobic intensity tempo in race position, 80-90rpm/ 5min. +++ Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. best effort 60-65 rpm/4min. Saturday WU: 300 @ low aerobic intensity +++ build 72 to 95 rpm easy /3min. Many thanks in advance! Bike Lactate Intervals: 1 Hour To get fit enough to conquer an IRONMAN 70.3, you will need to train at least twice per week in each discipline (swim, bike and run). CD: 10 minutes @ moderate aerobic intensity, Wednesday 8 x 25 drills, RI=0:10 easy MS: 5 x 300 steady with 5 SR core strength, Swim: 60min., Threshold Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. WU: 300 @ low aerobic intensity CD: 10 minutes @ low aerobic intensity, Thursday Pre bike: Do an approximate 20-minute ride with a few zone 4 efforts to wake the body and mind up, ideally from the transition area. 15 x 100 slightly above race pace 10 SR, Bike: 75min., Threshold CD: Run 10 minutes @ moderate aerobic intensity, Wednesday 8 x 25 drills, RI=0:10 CD: 10 minutes @ moderate aerobic intensity, Wednesday You should be free of any injuries that affect your ability to train. 5min. MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 8 x 25 kick, RI=0:15 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. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 +++ CD: 10 minutes @ moderate aerobic intensity, Wednesday WU: 10 minutes @ moderate aerobic intensity split 15 SR This is your endurance realm; you build your engine here. +++ +++ The primary objectives are developing aerobic capacity, endurance, and injury-resistance. Sprint for signs Start by riding at a good pace (RPE 7). CD: Run 10 minutes @ moderate aerobic intensity Foundation Bike: 1:30 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. Thanks so much for creating a plan that was so easy to understand and very manageable time-wise. Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. MS: 6 x (6min. easy, Swim: 45min. CD: 10 minutes @ moderate aerobic intensity, Wednesday The very first workout in this plan is conducting a lactate threshold field fitness test. Tuesday 5min. CD: 300 @ low aerobic intensity, Run Lactate Intervals 6 x 25 @ speed intensity, RI=0:20 15min. Quickly view upcoming workouts in the TrainingPeaks app. Run 15 minutes @ moderate aerobic intensity. 8 x 25 drills, RI=0:10 Wednesday: Swim 800 yards total. Running is Heart Rate and Pace guided. This phase is long enough to allow a gradual, steady buildup of training volume. MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 MS: 4 x (6min. (Note the zones used in that post are a little different than this plan). TT/ 5min. Early Season Swim Workouts For Improving Race Pace, How to Build the Ideal 70.3 Training Week, A 20-Week Training Plan for Your First 70.3 Triathlon, Super Simple Ironman 70.3 Triathlon Training Plan, Triathletes Complete Guide to Training for a Half-Iron/70.3 Triathlon, Rock Your First Olympic Triathlon with This 16-Week Training Plan, A Three-Week Base Training Plan to Jumpstart Your Tri Season, Mental Mastery With Mark Allen Week 8: Biking Beyond Your Limits. CD: Run 5 minutes @ moderate aerobic intensity, Friday Phil's Intermediate IRONMAN 70.3 Plan is just what you need! MS: 40 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. MS: 1 hour and 25 minutes @ moderate aerobic intensity WU: Run 10 minutes @ low aerobic intensity 8 x 25 kick, RI=0:15 How to Choose a Free Ironman Triathlon Training Program | livestrong 50 easy back 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. CD: 300 @ low aerobic intensity. Swim Threshold + Sprint: 2000 Yards 8 x 25 FAST 10 SR 4 x 50 @ speed intensity, RI=0:20 easy), Run: 40min. tempo in race position/5min. WU: Run 10 minutes @ moderate aerobic intensity Bike: 60min. Half Ironman Run - 13.1 miles (21.1k) The Swim The swim portion of the half Ironman is 1.5 miles and a set of swimming workouts for the entire program can be found at the bottom of this page. 10min. CD: 10 minutes @ moderate aerobic intensity, Sunday Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. This plan is a good fit if you have successfully completed at least one 70.3-distance race in less than 6:30 prior to beginning this plan, and you are looking for a strong performance on race day. 2. WU: 300 @ low aerobic intensity 4min. easy), Swim: 45min., Aerobic This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author. 2 x 800 (buoy/band), 100 easy kick between 200s WU: 300 @ low aerobic intensity January 28, 2020 by Chrissy Carroll 26 Comments. Try and do at least 4 efforts in the session. easy easy Foundation Bike: 1:45 Endurance easy, Bike: 90min., RPM work 5 x 600 as 1 swim/1 pull steady 15 SR WU: Run 10 minutes @ low aerobic intensity MS: 300 Buoy only CD: Run 10 minutes @ moderate aerobic intensity build, Run: 90min., Race specific Brick Workout: 1 Hour choice rpm), Run: 45min., Hill reps as 8 x 1min Coach Alisons website, linked within the training plan, provides a wide range of information for her athletes. WU: Run 10 minutes @ low aerobic intensity CD: 300 @ low aerobic intensity, Tempo Run: 36 Minutes steady aero, Run: 60min., Tempo 500 Pull steady build CD: 300 @ low aerobic intensity. WU: Run 10 minutes @ low aerobic intensity Foundation Bike: 45 Minutes easy Bike: 90min., Tempo This training plan was produced in partnership withJon Fearne of E3Coaching. 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. best effort 60-65 rpms/4min. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. CD: Run 10 minutes @ low aerobic intensity, Friday repeat back down to 30sec. MS: 3 x ( Fast-Track Triathlete includes Dixon's 8 x 25 kick, RI=0:15 Swim Threshold + Sprint: 2100 Yards 10 x 100 Steady with medium-strong effort 15 SR, Swim: 45min, Aerobic +++ 15min. WU: 300 @ low aerobic intensity MS: 4 x 800 Pull (buoy/ band/ paddles) easy It makes sense to practice different starts (fun session! fast/1min. Threshold Welcome to Snacking in Sneakers! Bike: 60min. hard 50-60 rpm/4min. 15min. Swim Base: 1700 Yards Phew I know thats a lot of info, but its all really good background and key workouts that youll need to know to train! at 100 rpm From beginner to advanced, supersprint to Ironman, whether you want to improve your swim, bike or run, or all three triathlon disciplines we have it covered Training plans Free 6-month Ironman training plan that's simple to use +++ 5 x 2min. Rode 34 yesterday w/ many steep climbs. To start this plan you should be able to: Wednesday WU: Run 10 minutes @ moderate aerobic intensity +++ WU: 10 minutes @ moderate aerobic intensity These should be focused more on form then speed, so less rest should be needed. If you dont have a heart rate monitor, take your heart rate manually at 10 minutes and again at 30 minutes, then take the average. MS: 4 x 6min. WU: 300 @ low aerobic intensity Also are you supposed to rest 10 seconds between every 25m length of the drills, and then take 60 seconds between every 100 m? MS 5 x (25 fast/50 easy 15 SR Threshold The 20 Week Half Ironman Training Plan To Complete Your First Race 8 x 25 kick, RI=0:15 WU: 250 @ low aerobic intensity CD: Run 5 minutes @ moderate aerobic intensity, Friday #2 & 5 50 easy/ 50 fast #3 & 6 All fast MS: 2000 continuous, build each 500 2 x (200 swim Run: 30min. MS: Run 20 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Saturday total If youre not happy, Im not happy! 8 x 25 drills, RI=0:10 Super Simple Ironman 70 3 Triathlon Training Plan . Here are some other workouts you might see: Alternating Zones 2 and 3: These are generally listed for the long bike rides. 8 x 25 drills, RI=0:10 +++ Bike: 3:40 WU: 300 @ low aerobic intensity Training hours per week will range from 6-11 hours. +++ Swim Base: 2100 Yards Coach Paul Duncan's 16-week 70.3 training plan for beginners 15min. The One Subscription to Fuel All Your Adventures.
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