20 week half ironman training plan intermediate

Download the app. Save my name, email, and website in this browser for the next time I comment. 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. at 110 rpm), Run: 50min., Strength WU: 300 @ low aerobic intensity 4 x (5min, SE 50-65 rpm 5 x 100 @ VO2max intensity, RI=1:00 Foundation Bike: 45 Minutes The 10-Hour Week Ironman Training Plan - Triathlete MS: 1,000 @ moderate aerobic intensity 20-Week Marathon Training Plan: Charts for All Levels - Healthline 6 x 50 @ speed intensity, RI=0:20 Complete at least 85% of the well-built half ironman training plan in this article, and you will set yourself up for a successful event. CD: Run 10 minutes @ low aerobic intensity, Friday WU: 300 @ low aerobic intensity CD: 20 minutes @ moderate aerobic intensity, Wednesday The second training priority is threshold-intensity training in all three disciplines. Plan for your event in the TrainingPeaks calendar. easy 55-65 rpm 8 x 25 drills, RI=0:10 easy) MS: Run 18 minutes @ threshold intensity What Is a Half Ironman Triathlon? MS: 4 x 6min. 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. MS: 4 x (3:00 SE/2:00 easy) easy), Swim: 60min., Race specific 8 x 25 drills, RI=0:10 MS: 2 x (5K TT effort/5min. 15min. Structured Workouts automatically sync with compatible devices and guide you through workouts in real time. 15min. best effort 60-65 rpms/4min. MS: Run 30 minutes @ moderate aerobic intensity. easy On most weeks of the plan youll notice one highlighted session. +++ Marilyn Chychota is a high-performance coach whos been in the sport since 1999. MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 easy) 8 x 25 kick, RI=0:15 MS: Run 40 minutes @ moderate aerobic intensity MS: Bike 45 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Saturday hard race rpm/4min. WU: 300 @ low aerobic intensity In Joe Skipper's case, that's the hotel pool behind the finish line. Rode 34 yesterday w/ many steep climbs. Week 1 Monday: Rest. Hey there! Brick Workout: 1:20 Im thrilled that you were able to finish successfully and without injury. at 120 rpm MS: 1,500 @ moderate aerobic intensity core strength, Bike: 60min, Strength You can definitely shift the days around as you need to but I would recommend keeping the Sat/Sun workouts back to back so for ex, you could shift that to Fri/Sat, but I wouldnt spread them out randomly throughout the week. 20 x 100 even race pace 10 SR, Bike: 60min., Threshold 8 x 25 kick, RI=0:15 uphill CD: Run 10 minutes @ low aerobic intensity, Thursday build, Swim: 90min., Strength Also are you supposed to rest 10 seconds between every 25m length of the drills, and then take 60 seconds between every 100 m? This is done in two ways: 1. This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. 2min. 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. build 72 to 95 rpm easy /3min. 200 warm up 1 If you're not up to that, you may want to try the beginners half-marathon schedule or the advanced beginner half-marathon schedule. 2 x 800 (buoy/band), 100 easy kick between 200s Repeat 2 times through. Foundation Bike: 90 Minutes 400 time trial MS: 5 x 1min fast/30sec. Please see our terms, definitions and sample workouts page for more insight to our plans. This plan is event location specific to prepare you best for the course you will encounter. 8 x 25 kick, RI=0:15 +++ If too difficult, you can switch to a zone 2 ride for the entire duration. Compare to week 5, Run: 60min., Run test I followed it for the past 5 months and just completed Eagleman 70.3 (1st Half) a few days ago and hit my goal of finishing in under 6 hours. Deep water start, deep end of pool treading water then go flat out for 10 meters, easy to end of pool. MS: 6 x (4min. But just in case, a half ironman consists of a: This plan is ideal for those looking to complete their first half ironman. build to race effort/3min. 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. easy), Swim: 60min., Aerobic Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. 8 x 25 kick, RI=0:15 MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 Much of the training in this plan occurs in Zone 2, known as Base Training. WU: Run 10 minutes @ moderate aerobic intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 MS: 6 x 25 fast 10 SR MS: 22 minutes @ threshold intensity In order to begin training, you should currently be exercising at least 3 to 4 hours per week regularly. CD: 300 @ low aerobic intensity, Wednesday This training plan has been created by Rebecca Romero (Olympic Gold & Silver Medallist, World Champion (Rowing and Cycling) and Kona Age Grouper Competitor) and Nick Lloyd (Great Britain Rower, 9th in ITU Age Group Triathlon Worlds 2001, Kona Age Grouper and 9hr15 Iron Distance athlete). 15min. Thursday: Bike 40 minutes moderate. best possible effort Swim Base: 2100 Yards recovery), Swim: 60min., Swim test Run: 50min. Read this article on the new Outside+ app available now on iOS devices for members! MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 WU: 300 @ low aerobic intensity Foundation Bike: 1 Hour MS: Run 20 minutes @ moderate aerobic intensity MS: 60min. core strength, Swim: 60min., Threshold | Run 4 miles moderate + 2 x 10-second hill sprints. MS: 12 x (5min. Run: 40min. WU: 300 @ low aerobic intensity MS: 3 x 300 @ threshold intensity, RI=1:00 100 easy +++ Use your heart rate monitor to calculate the average heart rate from minute 10 to minute 30 of this run. CD: 10 minutes @ moderate aerobic intensity, Wednesday WU: 10 minutes @ moderate aerobic intensity Run off the bike: 30min. WU: 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity Training plans Whatever your standard, ability, goal and time available we will have a triathlon training plan for you. 10 x 100 threshold effort 10 SR 80/20 Running: 2023 Edition Half Marathon Level 2 (5 to 7.75 Hours per *Please note, this plan is for personal use only and should not to be distributed on other websites or used for commercial purposes.*. CD: Run 13.1 miles, RELATED: Triathletes Complete Guide to Nutrition and Fueling. 15min. Ive been trying to find a beginner program that is basic, straight to the point and easy to follow I love everything about this post and the program layout. Open water sighting (in pool or outdoors): Following a 10-minute warm up, you will focus on forward sighting every 5th stroke. MS: 2 x ( Long Bike: 2:15 20min. MS: 40 minutes @ moderate aerobic intensity RELATED: 4. CD: 300 @ low aerobic intensity, Run Speed Intervals: 39 Minutes Take approximately 30 seconds rest between. Sunday 10 x 100 Steady with medium-strong effort 15 SR, Swim: 45min, Aerobic 100 at or slightly above race pace I get what youre saying though, and totally understand how following something time-based could be tough depending on your personal training terrain and training style. Finish with running strides: Here are some other workouts you might see: Alternating Zones 2 and 3: These are generally listed for the long bike rides. Bike Long Hill Climbs: 1 Hour CD: 300 @ low aerobic intensity, Fartlek Run: 30 Minutes +++ I am a USAT Level II Endurance and IRONMAN Certified Triathlon Coach and an avid triathlete based out of Boulder, Colorado. MS: 5 x (1min. 3 x 200 at 90% 10 SR, Brick: 3:10 total, Tempo Track your performance with robust data tracking and detailed graphs. Brick Workout: 1 Hour MS: Run 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Run Lactate Intervals: 36 Minutes Easy, Swim 60min. 600 as pull neg. easy, Swim: 60min. easy, Swim: 75min., Endurance Make sure you make it hard for yourself. CD: 16 minutes @ moderate aerobic intensity, Wednesday I: Intelligent Intensity Every single session in this plan will tell you to swim / bike / run at very . 90+ rpm) MS 5 x (25 fast/50 easy 15 SR CD: Run 10 minutes @ moderate aerobic intensity, Wednesday WU: 10 minutes @ moderate aerobic pace easy Also, some of the swim workouts are specific to open water. MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down) MS: 10 x 50 descend 1-5, 6-10 10 SR CD: 18 minutes @ moderate aerobic intensity, Wednesday MS: 10 x 75 fast 15 SR Before starting the plan, you must be relatively fit, injury free and with no health concerns. We suggest a few years of race experience and a solid aerobic base before executing this plan. When working in this zone you are able to hold a conversation. Create a personalized feed and bookmark your favorites. 10K to 5K effort/2min. 6 x 100 @ VO2max intensity, RI=0:45 However, if you currently feel swimming is your weak link, you can adjust the plan to include an extra swim each week. MS: 6 x (6min. Swim Base: 1800 Yards Run 10 minutes @ moderate aerobic intensity, Tuesday 15min. SE /2min. The schedule consists of at least 3 workouts per week in each sport, 1 day of strength training and 1 to 2 days of core work as well. The T.I.M.E. Bike: 90min. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 Run off the bike: 20min. MS: 8 x 50 steady 10 SR Notice all plans (not just this one) are based on time (rather than yards or miles). 8 x 25 kick, RI=0:15 I would really like to download a copy but seem unable to access the link are you please able to send a copy? Saturday Swim Fartlek + Sprint: 1600 Yards The small amount of high-intensity training you do in this phase will prepare you to handle the more challenging high-intensity workouts of the build phase. Run: 50min., Speed Olympic-Distance Triathlon Swim Base:1900 Yards ), Swim: 60min.,Speed Your workout might look something like this: Some swims are focused on distance, others are focused on technique, and others on speed. easy That's me, Chrissy, and I'm here to share all my favorite fitness, food, & wellness stories & tips. 8 x 25 drills, RI=0:10 CD: 300 @ low aerobic intensity. WU: 10 minutes @ moderate aerobic intensity Tony Rich https://www.eventhorizon.tv/. MS: Bike 12 miles MS: 12 x 30sec. hard 50-60 rpm/4min. WU: 300 @ low aerobic intensity 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. 8 x 25 drills, RI=0:10 Try and do at least 4 efforts in the session. MS: 1,800 @ moderate aerobic intensity 3 Buoy and band only fast turnover above race/ 3min. Take approximately 30 seconds rest between. Great to hear from you. 6 x 50 @ speed intensity, RI=0:20 at race effort/ 2min. 6 x 25 @ speed intensity, RI=0:20 Foundation Bike: 30 Minutes 2 x 75 as 25 sprint/50 steady 15 SR easy, Brick 1:45 total WU: 300 @ low aerobic intensity 30 week to Half Iron Distance Triathlon - Intermediate easy) 8 x 25 drills, RI=0:10 +++ Swim Base: 2400 Yards Swim the maximum-intensity segment as though it were a race. WU: Run 5 minutes @ moderate aerobic intensity Foundation Bike: 1:45 Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. WU: Run 10 minutes @ moderate aerobic intensity Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). easy, Swim: 60min., Speed Running Strides: MS: 3 x 200 at 80% 10 SR The One Subscription to Fuel All Your Adventures. Every fourth week is a recovery week. Swim Fartlek + Sprint: 1600 Yards easy, Swim: 80min., Endurance WU: Run 10 minutes @ moderate aerobic intensity warm-up Threshold Swim Base: 1400 Yards MS: Run 20 minutes @ moderate aerobic intensity, Sunday +++ 4 x 25 @ speed intensity, RI=0:20 CD: 200 @ low aerobic intensity, Brick Work: 55 Minutes 16min. WU: Run 10 minutes @ moderate aerobic intensity Bike Short Climbs: 1:05 CD: Run 5 minutes @ moderate aerobic intensity, Friday MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 35 minutes (including warm-up and cool-down) 4min. Beginner 1/2 Ironman - 20 Weeks - RPE Training Plan - beginner triathlete MS: 800 build by 200 WU: 300 @ low aerobic intensity The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. WU: Swim 1.5 km Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 2 x 400, 2 x 300 Use 10 seconds rest between drills. easy) 10 x 50 alternating 1 easy/ 1 fast 15 SR, Brick: Total: 4hrs. MS: 10min. 8 x 25 drills, RI=0:10 Tuesday From training zones to understanding TrainingPeaks data to fueling guidelines to Zwift routes, her website is a resource that will support your training journey from start to finish. 8 x 25 kick, RI=0:15 CD: 300 @ low aerobic intensity, Run Lactate Intervals: 32 Minutes On at least one of the easy run days, do some type of hill, speed, or interval . Swim: 1200 Yards MS: 4 x 800 Pull (buoy/ band/ paddles) Saturday Half-Iron Intermediate 20 Weeks | triathlon Training Plan | TrainingPeaks Swim Base: 1700 Yards 8 x 25 drills, RI=0:10 ), but if you poke around here you can find a lot of helpful sports nutrition topics. CD: 9 minutes @ low aerobic intensity, Thursday If you cant find a sprint triathlon to participate in today, do a sprint triathlon time trial of this format on your own instead. easy) easy tempo/ 1min. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 +++ All 10 SR at 90 rpm, 4min. MS: 3 x ( CD: Run 10 minutes @ moderate aerobic intensity, Wednesday (See more training plans here.). easy) Foundation Run: 40 minutes fast/1min. Repeat this 5 times (500m total of drills). tempo in race position/5min. 6min. Compare to week 5, Swim: 60min., Race specific MS: Run 20 minutes @ moderate aerobic intensity 10 x 50 strong effort 10 SR, Swim: 60min,., Aerobic pulling core strength, Bike: 90min., Threshold Also, do you think I can rearrange my days on occasion to fit with my schedule this summer? Take approximately 30 seconds rest between. 5 x 75 @ VO2max intensity, RI=0:45 CD: 300 @ low aerobic intensity. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 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. MS: 8 x 3min. Phil's Intermediate IRONMAN 70.3 Plan is just what you need! MS: 2 x ( 2 x (1min. Sure, coach recommends appreciated. Thank you for the resources. easy), Swim: 45min., Aerobic easy, Swim: 90min., Aerobic WU: Run 10 minutes @ low aerobic intensity at 95 rpm Swim starts: Your event may have you start from deep water, or standing on a beach or in shallow water. CD: 10 minutes @ moderate aerobic intensity, Sunday Photo: Tom Pennington/Getty Images for Ironman. WU: 10 minutes @ moderate aerobic intensity MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 Easy Chipotle Greek Yogurt Sauce for Tacos, Sheet Pan Chicken Drumsticks and Vegetables (Baked at 425F), Journey to Healthy Eating: 28 Day Nutrition Challenge, Sports Nutrition Book for Runners and Triathletes. CD: 10 minutes @ low aerobic intensity, Friday 8 x 25 kick, RI=0:15 CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: 3 x 300 @ threshold intensity, RI=0:45 All run and bike workouts have been built within TrainingPeaks to be Garmin sync compatible.All workouts have a PDF of the workout attached to save or print. MS: 1,500 @ moderate aerobic intensity MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 To start this plan, you should already be running about 30 to 60 minutes a day, four to five days a week. Do you have any tips on simulating hilly terrain? WU: 300 @ low aerobic intensity 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. In this 6-week phase you will face some challenging high-intensity workouts including lactate intervals in all three disciplines to maximize your aerobic capacity and enhance your ability to sustain faster speeds. 1 x 3min. 90sec. 30min. easy) race effort aero/10min. Run off the bike: 30min. Swim Base: 1575 yards MS: 1,650 @ maximum intensity Run: 20min. easy, 10min. Bike: 45min total, easy gear Sprint Triathlon! Additionally, I unfortunately live in a flat area, which makes biking on hilly terrain next to impossible. Pull 100, 200, 300, 400 70.3 Intermediate Training Plan: Earn that PR - Triathlete Long Bike: 2:45 The first 8 weeks of this 70.3 training plan are the base phase. 100 rpm tempo/ 2min. drop 5 sec. CD: 10 minutes @ moderate aerobic intensity, Wednesday Right now I dont have any intermediate plans on the blog, but hopefully there will be in the future. total +++ Jon Fearne https://www.e3coach.com/ WU: 300 @ low aerobic intensity This 20 week program is an Intermediate Plan for 70.3 athletes. 2 x (30sec. tempo/ 1min. MS: 7 x 45sec. MS: 10 minutes @ moderate aerobic intensity easy MS: 16 x 25 sprint 20 SR +++ Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. MS: 3 x 25min. 2 x 100 mod hard, 5sec. Race day warmup 4min. at 105 rpm 15min. MS: Run 30 minutes @ moderate aerobic intensity 8 x 25 kick, RI=0:15 MS: 1,200 @ moderate aerobic intensity Im curious, how come the Rest days seem to be randomly distributed throughout the week? A typical week has 2 swims, 3 bikes, 3 runs, and 2 strength sessions. Long Bike: 2 Hours WU: 10 minutes @ moderate aerobic intensity 8min. WU: 300 @ low aerobic intensity 8 x 25 drills, RI=0:10 MS: 2 x 14 minutes @ threshold intensity with 10 minutes active recovery @ moderate aerobic intensity Friday: Swim 800 yards total. +++ Foundation Bike: 45 Minutes 8 x 25 kick, RI=0:15 +++ Ready to tackle your first half-iron triathlon? easy 500 steady pull 20 SR) These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. TT/ 5min. +++ MS: 7 x (4min. easy), Swim: 60min. Bike: 75min. 8 x 25 kick, RI=0:15 easy Swim Threshold + Sprint: 2100 Yards aero tempo, Run: 75min., Tempo MS: 40 minutes @ moderate aerobic intensity Swim Fartlek + Sprint CD: Run 10 minutes @ moderate aerobic intensity You should also have the following base for each discipline: This plan is spread across the 20 weeks to allow you to progress while minimizing the risk of overtraining and injury. Coach Alisons plans are designed to set you up for success! WU: 22 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity core strength, Swim: 60min., Threshold How to Choose a Free Ironman Triathlon Training Program | livestrong easy, 10min. MS: 15 x 200 pull (band/buoy/paddles) 15 SR CD: 300 @ low aerobic intensity, Thursday The plan is 20 weeks long. CD: 300 @ low aerobic intensity, Fartlek Run: 35 Minutes 7min. MS: 1,000 @ moderate aerobic intensity This plan is spread across the 20 weeks to allow you to progress while minimizing the risk of overtraining and injury. Swim Threshold + Sprint: 1400 Yards 20 x 50 race effort on 5 SR 7-10 hours per week for half-distance and 10-12 hours per week for full-distance. MS: 14 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity ): Stretching routine: Focus on all major muscle groups and look to hold each stretch for at least 20 seconds. MS: 3 x ( WU: 300 @ low aerobic intensity Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. 4min. CD: 10 minutes @ moderate aerobic intensity, Friday Run: 30min. from above interval +++ Here is each one. 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) Congrats on tackling your first 70.3! The key is simply to make sure youre incorporating some core training regularly. MS: 24 minutes @ threshold intensity WU: Run 10 minutes @ moderate aerobic intensity PDF Super Simple Ironman 70.3 Triathlon Training Plan 5min. Running is Heart Rate and Pace guided. +++ MS: 2 hours and 40 minutes @ moderate aerobic intensity easy), Swim: 60min., Race specific MS: 8min. Foundation Run: 35 Minutes Heading out the door? easy) core strength, Swim: 60min., Threshold easy 5 x 100 target race pace 10 SR, Bike: 60min., MS: Run 12 minutes @ threshold intensity MS: 4 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 CD: 300 @ low aerobic intensity, Friday This results proven 20-week program is perfect for athletes who want to enter their first 70.3 (Half Ironman distance) The program includes a Test Week in order to set your training zones . 200 easy buoy only Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 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) Swim Base: 1600 Yards 8 x 25 drills, RI=0:10 6 x 25 @ speed intensity, RI=0:20 CD: Run 10 minutes @ moderate aerobic intensity Cycling intervals are Heart Rate guided. easy CD: 300 @ low aerobic intensity. 3 x 100 moderate MS: 3x 800 Pull 30 SR MS: Run 20 minutes @ moderate aerobic intensity Hi Megan! Bike: 4hrs. 600 as fins neg. 3 x 200 at 85% 10 SR aero hard 80-100 rpm easy Run: 20min. Pre swim: If possible at event venue, check out swim start and do a 10 minute swim in this area with a few 60 second zone 4 efforts. WU: 300 @ low aerobic intensity Bike: 60min., Low resistance MS: 3x (5min. +++ You can gauge measurements off of power/ feel / or heart rate. Her own athletic resume includes professional competition in three different sports: equestrian show jumping, cycling, and triathlon. What Is a Half Ironman Triathlon? 2. If this plan doesn't exactly fit your life schedule, please contact us and we can advise on personalized plans as well. +++ In a second, youll see a breakdown of discipline specific workouts. easy) 20-Week Half Marathon Training Schedule learn more about lactate threshold field tests in this post. Swim Base: 1600 Yards SE/2min. Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. WU: 200 @ low aerobic intensity It also takes into consideration that the triathlete can run at least 5 miles at around 10/mile pace or about 50 minutes, swim at least 3000 yards per week and ride at least 15-25 miles 3 times per week on the bike. easy MS: 7 x 90sec. hard (<95% max)/ 1min. Super easy, flat ride hard 80-100 rpm/4min. 4 x 50 descend 1-4 10 SR, Swim: 45min., Swim test 8 x 25 FAST 10 SR MS: 2 hours and 10 minutes @ moderate aerobic intensity steady aero 80-90rpm, Run: 75min., Threshold CD: 10 minutes @ moderate aerobic intensity, Wednesday tempo 4 x 50 @ speed intensity, RI=0:20 15min. fast/1min. MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 MS: 2 x 12 minutes @ threshold intensity with 10 minutes active recovery Read this article on the new Outside+ app available now on iOS devices for members! Orthofeet Shoes Review: Great Sneakers for Walking! Take approximately 30 seconds rest between. MS: 3 x 200 @ threshold intensity, RI=0:45 Lift head while lead arm is extended, looking forward for approximately 2 seconds (as if looking for buoy). Finally are you supposed to take any breaks during each set of the 2x400m portion of the workout. Foundation Bike: 1:45 Bike Power Intervals: 50 Minutes easy, Swim: 45min. 8min. Bike: 75min. 8 x 25 drills, RI=0:10 15min. Please read this section so you understand how to set your zones. core strength, Bike: 60min., Strength It probably won't fit your race calendar exactly, but it's long enough that you should be able to adjust. 8 x 25 drills, RI=0:10 MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. MS: 10 x ( CD: 10 minutes @ moderate aerobic intensity, Friday WU: 10 minutes @ moderate aerobic intensity at 90 rpm Saturday 6min. at threshold (10K pace), Swim Threshold + Sprint: 2,100 Yards Read this article on the new Outside+ app available now on iOS devices for members! Run: 30min. For drills, follow 25m of each then last 25m is normal crawl (totalling 100m). Swim Base: 1400 Yards +++ Shallow water start floating in ready position feet up behind you then go again 10 meters flat out then easy. Guess those are the specific details a cyclist (my primary sport for many years) looks for. All aero 80-90 rpm: Transition Run pace. WU: Run 10 minutes @ low aerobic intensity 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. 50 easy back 8 x 25 kick, RI=0:15 Intermediate Full Ironman Triathlon Training Plan- 20 Week 8 x 25 Variable paces w/ 10 SR 8 x 25 kick, RI=0:15 CD: 300 @ low aerobic intensity, Thursday 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: 1,800 @ moderate aerobic intensity IRONMAN 70.3 TRAINING PLAN // 20 WEEKS // INTERMEDIATE athlete. +++ Ive seen a lot of plans with a Sunday or Monday consistent Off day. MS: 8 x (15sec. Plan for your event in the TrainingPeaks calendar. +++ See the Structured Workout Help Page for more information. Swim Threshold + Sprint: 1100 Yards Thanks!! CD: 22 minutes @ moderate aerobic intensity, Wednesday Theyre focused on endurance and recovery and work well in the order listed. 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 CD: 10 minutes @ moderate aerobic intensity, Sunday If youre not happy, Im not happy! Long brick workouts, a swim time trial, and an optional Olympic distance tune-up triathlon also help build race-specific fitness. 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: Bike 45 minutes @ moderate aerobic intensity MS: 2 x 400 @ threshold intensity, RI=0:45 Hi I would like a copy of the free Half Ironman Beginner 20 week training program Generally, I wouldnt consider a ride with a ton of steep climbing a Zone 2 base effort or RPE of 6 (that zone/rpe would be more of a comfortable ride with some rolling terrain). Your email address will not be published. Upload completed workouts from your favorite tracking app or device. It is not meant for advanced athletes looking to PR. CD: 300 @ low aerobic intensity, Saturday repeat back down to 25s I am unable to access it. 8 x 25 drills, RI=0:10 WU: 300 @ low aerobic intensity Structured Workouts automatically sync with compatible devices and guide you through workouts in real time. 2 x 100 strong 15 SR Foundation Run: 40 Minutes 6 x 25 @ speed intensity, RI=0:20

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