CD: 350 @ low aerobic intensity, Steady State Bike: 1:45 A half Ironman consists of a 1.9km swim, 90km cycle and 21km run. Monday - DAY OFF Tuesday - 2hour cycle/1 hour run Wednesday - 4km swim Thursday - 1.5 hour ride/ 1.5 . 10 x 25 drills, RI=0:10 MS: 1 hour and 40 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity Swim Base: 2700 Yards WU: 350 @ low aerobic intensity 100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest. WU: 10 minutes @ moderate aerobic intensity 10 x 25 @ speed intensity, RI=0:20 Swim Base: 1900 Yards 24 week plan for Half Ironman athletes with a weak base of fitness. 10 x 25 drills, RI=0:10 CD: 350 @ low aerobic intensity, Saturday CD: 350 @ low aerobic intensity, Saturday 20 mins in upper Z3 + 2 mins recovery in Z1. Swim Base: 4625 Yards WU: 350 @ low aerobic intensity MS: Run 20 minutes @ moderate aerobic intensity, Sunday MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 Free 6-month Ironman 70.3 training plan - 220 Triathlon MS: Run 45 minutes @ low aerobic intensity, Sunday Swim Base: 2600 Yards Swim Base: 2450 Yards PDF SWIM | Novice IRONMAN 70.3 20 week Training Plan 4 x 50 @ speed intensity, RI=0:20 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Brick Workout: 1:20 Zone 1 Feels like Easy/Recovery Heart rate 68-73% of max. WU: Run 10 minutes @ moderate aerobic intensity A Detailed 6 Month Half Ironman Training Plan - Josh Muskin MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 If you cant find an Olympic-distance triathlon to participate in today, do an Olympic-distance triathlon time trial of this format on your own instead. There are one or two workouts per day, with one day off each week. Just to check your bike is working ok and to get a feel for the route. For example, a 12-week plan starts off at a higher level than a 36-week plan because with 12 weeks left theres not as much opportunity to build up slowly. Theyre designed to help you maintain a good level of fitness when youre not specifically targeting an event, such as, during the off-season, or anytime youre taking a break from racing. 10 x 25 kick, RI=0:15 CD: 10 minutes @ moderate aerobic pace, Swim Fartlek + Sprint: 1950 Yards 10 x 25 kick, RI=0:15 Be sure to sip on water and/or an electrolyte beverage throughout the day. This is a swim time trial workout. Including beginner, intermediate, advanced, masters (40+) and off-season PLANS, Table of Contents (click to scroll to each section), Discounted TrainingPeaks Premium (optional). WU: Run 10 minutes @ low aerobic intensity Use the top and left panel tools to edit 20 week half ironman training plan pdf. Tri-specific shoes will have features like quick on-and-off, drainage, and more. CD: 350 @ low aerobic intensity, Foundation Bike: 1:30 Download All Our FREE PRINTABLE Half IRONMAN 70.3 Plans Here! Swim 1.2 miles 10 x 25 drills, RI=0:10 The One Subscription to Fuel All Your Adventures. CD: 20 minutes @ moderate aerobic intensity, Wednesday You should be able to chat at this intensity. Tuesday Swim Base: 2600 Yards MS: Run 20 minutes @ moderate aerobic intensity, Friday CD: 300 @ low aerobic intensity, Long Run: 1:10 WU: 350 @ low aerobic intensity The sooner you start, the more time you have to build up your fitness gradually. 10 x 25 drills, RI=0:10 8 x (3 mins in upper Z4 + 2 min recoveries in Z1-Z2). WU: 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Thursday CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:50 Swim Base: 1800 Yards WU: 250 @ low aerobic intensity MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 10 x 25 kick, RI=0:15 WU: 350 @ low aerobic intensity CD: 350 @ low aerobic intensity, Long Bike: 2:45 *Plus, youll also receive free training advice via email from head coach Phil Mosley! CD: 350 @ low aerobic intensity, Tempo Bike: 1:40 Click on each category below for Triathletes handpicked gear roundups and buyers guides for our editors best recommendations: Youll need a wetsuit not only for warmth, but for increased buoyancy, which leads to speed. CD: Run 10 minutes @ low aerobic intensity, Friday The plan below has been specifically designed to help intermediate-level triathletes prepare for the 1.9km swim, 85km ride and 21.1km run of the Woburn Abbey Half-Iron, presented by tri for life (opens in new tab). Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. MS: Run 1 hour and 50 minutes @ moderate aerobic intensity 2 x (200 FS in Z2 + 50 FS in Z4 + 20 sec rests). Do your best to follow the workouts below, ideally in their given order. Then settle in to a steady Z2 pace for the remainder. CD: 350 @ low aerobic intensity, Tempo Bike: 2 Hours 6 x 50 @ speed intensity, RI=0:10 10 x 25 kick, RI=0:15 How Much Salt Do You Need While Training and Racing? WU: Run 10 minutes @ moderate aerobic intensity Swim Base: 2300 Yards WU: 250 @ low aerobic intensity MS: Run 20 minutes @ moderate aerobic intensity A triathlon coach can write a training plan that is unique to you, whether that means providing swim lessons at the beginning of your 70.3 journey or creating a training plan that is adjusted to your shift work schedule or upcoming business travel, when you may not have access to a pool. Recovery Bike: 20 Minutes Success! It is always a good idea to follow a structured training plan that has been designed by a coach with many years of experience. 10 x 25 kick, RI=0:15 4 x (90 secs in upper Z5 + 2 min recoveries in Z1-2). Swim Base: 2000 Yards Half Ironman 24 Week Beginner Training Plan for Peak Performance on MS: Run 30 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity 10 x 25 drills, RI=0:10 PDF 36 Week Beginner Ironman Training Plan - Snacking in Sneakers To get through a long race like a half-iron, youre going to need a lot of gear. In fact, many athletes opt to follow a free half-iron training plan, which provides a schedule of daily workouts leading up to the race. uch as, during the off-season, or anytime youre taking a break from racing. 10 x 25 kick, RI=0:15 Were cheering you on! CD: 300 @ low aerobic intensity, Foundation Run: 50 Minutes 10 x 75 @ VO2max intensity, RI=0:30 4 x (3 mins in Z4 + 60 sec recoveries in Z1 to Z2). As many coaches like to say, its not just how well you train that will determine your fitness, but also how well you recover.