CD: 300 @ low aerobic intensity, Thursday Download the app. Hey there! WU: 300 @ low aerobic intensity Race Day! MS: 3 x 200 @ threshold intensity, RI=0:45 The plan is 20 weeks long. CD: 300 @ low aerobic intensity, Brick Workout: 1:45 Swim Base: 1000 Yards at 95 rpm repeat back down to 30sec. 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. EZ running, Swim: 45min., Speed Variables CD: 300 @ low aerobic intensity. You are looking at between 5 and 6 days a week of training sessions. Run 10 minutes @ moderate aerobic intensity, Sunday 4 x 300 descend 1-4 MS 5 x (25 fast/50 easy 15 SR easy 8 x 25 drills, RI=0:10 Swim Threshold + Sprint: 1100 Yards Its definitely a great way to challenge yourself in your triathlon journey. MS: Run 20 minutes @ moderate aerobic intensity 5min. Your email address will not be published. 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) Right now I dont have any intermediate plans on the blog, but hopefully there will be in the future. You can learn more about lactate threshold field tests in this post. core strength, Bike: 75min., Strength 8 x 25 drills, RI=0:10 hard (<95% max)/1min. easy WU: 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Fartlek Run: 30 Minutes Foundation Run: 55 Minutes 15min. MS: 6 x 5min. WU: 300 @ low aerobic intensity 10 x 50 dive start fast on 30 SR Swim Base: 1575 yards Include: 30 best possible distance, Swim: 65min. Run: 40min. 8 x 25 kick, RI=0:15 WU: 200 @ low aerobic intensity MS: 3 x 300 @ threshold intensity, RI=1:00 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. CD: 300 @ low aerobic intensity. All 10 SR +++ 8 x 25 kick, RI=0:15 400 time trial MS: 1,800 @ moderate aerobic intensity 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 . MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 5 x 600 as 1 swim/1 pull steady 15 SR The key is simply to make sure youre incorporating some core training regularly. core strength 6 x 100 @ VO2max intensity, RI=0:45 2 x (1min. aero tempo 80-85 rpm, Run 60min., Tempo big gear, strong/4min. We suggest a few years of race experience and a solid aerobic base before executing this plan. 4min. WU: Swim 800 From there, the next level is tempo training. 10 x 100 Steady with medium-strong effort 15 SR, Swim: 45min, Aerobic 200 kick CD: Run 10 minutes @ low aerobic intensity, Friday CD: 10 minutes @ moderate aerobic intensity, Sunday 7min. easy) MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 easy, Swim: 60min. Bike: 75min. MS: 3 x 200 @ threshold intensity, RI=0:45 Bike: 60min., Low resistance tempo/ 2min. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Can someone please send a copy to me or post it? WU: 10 minutes @ moderate aerobic intensity 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. CD: 10 minutes @ moderate aerobic intensity, Friday pace 10 SR 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. +++ MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 2 x (30min. 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 WU: Run 10 minutes @ moderate aerobic intensity 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 CD: Run 5 minutes @ moderate aerobic intensity, Friday 2 x (15min. WU: Run 10 minutes @ moderate aerobic intensity Sprint Triathlon! +++ That's me, Chrissy, and I'm here to share all my favorite fitness, food, & wellness stories & tips. - as well as in maximizing the efficiency of my athletes' training hours. CD: Run 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: 1,650 @ maximum intensity easy) CD: Run 10 minutes @ moderate aerobic intensity Hard to define these in time? CD: 250 @ low aerobic intensity, Foundation Run: 45 Minutes 8min. How Long Does It Take To Recover From A 70.3? threshold once demanded 15-20 hours each weekon top of work, family, travel and other time commitments. 8 x 100 pull strong 15 SR, Brick 4:15 total, Tempo best possible effort Take approximately 30 seconds rest between. 2 x 200, 2 x 100 as: swim easy, pull, Bike: 60min., Recovery spin On a scale of 1-10, where 1 is laying on the couch and 10 is an all-out sprint, you can get a feel for where each of these workouts should fall. 8 x 25 kick, RI=0:15 MS: Run 14 minutes @ threshold intensity Swim Base: 1800 Yards Foundation Bike: 1:15 MS: 30min. MS: 1,000 start easy, build to hard (note time) best effort CD: Run 10 minutes @ moderate aerobic intensity 12 x (90sec. 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) 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. 8min. uphill reps MS: Run 35 minutes @ moderate aerobic intensity 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. 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. 200 drill/nonfree 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) 3 Buoy and band only fast turnover WU: 300 @ low aerobic intensity WU: 250 @ low aerobic intensity 4 x 50 build within each 10 SR Foundation Run: 35 Minutes For all levels. The final 10 days constitute a tapering period. MS: 40 minutes @ moderate aerobic intensity MS: 18 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity Repeat 3 times. MS: 8 x 3min. MS: 8 x 50 descend 1-4 on 10 SR 8 x 25 drills, RI=0:10 easy, Swim: 80min., Endurance MS: 15min. 500 steady pull 20 SR) Foundation Run: 40 Minutes WU: 10 minutes @ low aerobic intensity Orthofeet Shoes Review: Great Sneakers for Walking! Speed easy) 8 x 25 drills, RI=0:10 MS: 1 hour and 25 minutes @ moderate aerobic intensity 100 fast, right into 100 steady 8min. Foundation Run: 45 Minutes Ill email you the plan directly. best effort 60-65 rpms/4min. easy) Required fields are marked *. Hope that helps! MS: 10 x (90sec. 8 x 25 drills, RI=0:10 You may see workouts that call for a mixture of zones. easy She incorporates training strategies with proven success to ensure that your fitness is where it needs to be when you toe the start line. April 17, 2023 Matt Fitzgerald Heading out the door? How Long Does It Take To Recover From A 70.3? WU: 300 @ low aerobic intensity I: Intelligent Intensity Every single session in this plan will tell you to swim / bike / run at very . If there were a lot of steep climbs, itd essentially be more like interval training. Long Bike: 2 Hours MS: 1,500 @ moderate aerobic intensity Most weeks have 4 days of cycling. MS: 3x 800 Pull 30 SR The primary objectives are developing aerobic capacity, endurance, and injury-resistance. 5 x 20sec. WU: Run 10 minutes @ moderate aerobic intensity Run: 50min., Fartlek WU: 10 minutes @ moderate aerobic intensity Saturday 7-10 hours per week for half-distance and 10-12 hours per week for full-distance. MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 above race/3min. total Tempo Bike: 1:15 For drills, follow 25m of each then last 25m is normal crawl (totalling 100m). Easy, Swim 60min. Running is Heart Rate and Pace guided. 15min. This race is not for the faint of heart, but for those . 2min. Open water sighting (in pool or outdoors): Following a 10-minute warm up, you will focus on forward sighting every 5th stroke. CD: 300 @ low aerobic intensity, Run Speed Intervals: 39 Minutes After you warm up, complete a 30-minute run at the best possible speed you know you can maintain for all 30 minutes. 8 x 25 kick, RI=0:15 CD: 250 @ low aerobic intensity, Long Run: 1:20 MS: 60min. CD: 10 minutes @ moderate aerobic intensity, Wednesday Bike: 60min. 100 easy easy Bike: 75min. IRONMAN 101: A Six-Month Training Plan: Ironman itself offers a program crafted by New Zealand-based coach John Newsome. easy), Celebrate the fact that you finished this 70.3 intermediate training plan (and hopefully earned a PR!). Also, do you think I can rearrange my days on occasion to fit with my schedule this summer? 8 x 25 drills, RI=0:10 WU: 300 @ low aerobic intensity best effort 85-95 rpms/4min. It makes sense to practice different starts (fun session! 8 x 25 drills, RI=0:10 Improving your swim fitness and 2. WU: 300 @ low aerobic intensity Completed workouts sync with popular apps like Garmin and Wahoo. CD: 10 minutes @ moderate aerobic intensity, Sunday Hi there I love how well youve explained the training plan and the elements involved. Threshold best effort 85-95 rpm/4min. 3 x 100 at race pace), Bike: 45min., Active recovery 5-10min. Run: 50min., Speed Run: 30min., Fartlek build 72 to 95 rpm easy /3min. 3 x 200 at 85% 10 SR Run: 50min. fast and easy to 90sec. 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. 2min. Finish with running strides: MS: 10min. +++ Early Season Swim Workouts For Improving Race Pace race effort/90sec. Foundation Bike: 1:45 However, when possible try to leave the weekend sessions as-is on the schedule. Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. MS: 1,000 @ moderate 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. Photo: Alexander Scheuber. I excel at educating my athletes and giving them confidence in their training - especially important for first-timers! First mile race simulation 8 x 25 drills, RI=0:10 10 x 50 strong effort 10 SR, Swim: 60min,., Aerobic pulling fast/1min. Repeat this 5 times (500m total of drills). Her own athletic resume includes professional competition in three different sports: equestrian show jumping, cycling, and triathlon. MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 50% standing, 50% seated bike session On any hills you ride half seated and half standing. 8 x 25 kick, RI=0:15 Run: 50min., Speed 5 x 90sec. 15min. Hi Eric! 1min. WU: 300 @ low aerobic intensity 15min. easy, 10min. The plan begins with 3,900 yards of swimming, 2 hours and 45 minutes of cycling, and 1 hour and 45 minutes of running in Week 1. MS: 20 x 100 best possible avg. 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) 60-65 rpm/4min. The maximum volume is 14 hours in week 7 and most of the weeks are 11-12 hours with the easier weeks at 9 hours +/-. (As a personal example, when training for road races, I 100% prefer mileage-based running plans rather than time-based plans). Swim Base: 1600 Yards 3min. Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Foundation Run: 40 Minutes CD: 300 @ low aerobic intensity. MS: 10 x (3min. WU: Run 10 minutes @ moderate aerobic intensity If you cant find an Olympic-distance triathlon to participate in today, do an Olympic-distance triathlon time trial on your own instead. This is a swim time trial workout. aero tempo, Run: 75min., Tempo Hi I would like a copy of the free Half Ironman Beginner 20 week training program MS: 10min. CD: 10 minutes @ moderate aerobic intensity, Sunday You are looking at between 5 and 6 days a week of training sessions. CD: Run 10 minutes @ moderate aerobic intensity +++ CD: 300 @ low aerobic intensity, Saturday Welcome to IRONMAN 70.3 Waco, where the heat is hot, the hills are steep, and the competition is fierce! MS: 12 x (5min. 5min. Program for athletes with average ability in cycling, swimming and running. Much of the training in this plan occurs in Zone 2, known as Base Training. Note: This plan was based upon a 20-week training schedule. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Run 10 minutes @ moderate aerobic intensity, Tuesday race effort/10min. The concept of periodization is employed to first develop general endurance and "neuro speed" and then to progress into race-specific abilities. 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. They were designed for training in a 25 yard pool. strides, easy walk between, Swim: 15min., On-course swim (Note the zones used in that post are a little different than this plan). 8 x 25 drills, RI=0:10 4 x 50 @ speed intensity, RI=0:20 WU: Run 10 minutes @ moderate aerobic intensity 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. CD: Run 10 minutes @ moderate aerobic intensity Bike Long Hill Climbs: 1:05 6min. But just in case, a half ironman consists of a: This plan is ideal for those looking to complete their first half ironman. The second training priority is threshold-intensity training in all three disciplines. easy), Run: 40min. Take approximately 30 seconds rest between. Hi Jim! MS: 1,800 @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: Run 15 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity MS: Bike 56 miles Visit www.SetThePaceTriathlon.com or email Ryan directly at info@setthepacetriathlon.com. Bike Long Hill Climbs: 1:10 500, 400, 300, 200, 100 CD: 18 minutes @ moderate aerobic intensity, Wednesday I followed the plan, did the training and come race day I wasnt nervous. Foundation Bike: 1:30 Also if I feel good, may push it. 6 x 100 @ VO2max intensity, RI=1:00 Run: 30min. tempo/ 1min. MS: 2 x ( 4min. easy at 115 rpm 15min. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 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. 8 x 25 drills, RI=0:10 Week 1 Monday: Rest. WU: Run 5 minutes @ moderate aerobic intensity increase x 15sec. CD: 250 @ low aerobic intensity. Bike: 60min. Heres a few coach recs where they can help work your strong cycling background into a plan: 8 x 25 kick, RI=0:15 CD: 250 @ low aerobic intensity, Foundation Run: 30 Minutes CD: 30 @ low aerobic intensity, Foundation Run: 35 Minutes Fast-Track Triathlete includes Dixon's fast/30sec. tempo effort aero 80-90rpm, Run: 80min., Tempo WU: 10 minutes @ moderate aerobic intensity It probably won't fit your race calendar exactly, but it's long enough that you should be able to adjust. CD: Run 10 km, Tuesday MS:2 x ( Swim Threshold + Sprint: 2100 Yards CD: 200 @ low aerobic intensity. 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. The T.I.M.E. from above interval 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) How to Use Periodization in Your Triathlon Training Plan, Triathletes Complete Guide to Training for a Half-Iron/70.3 Triathlon, Triathletes Complete Guide to Nutrition and Fueling, Super Simple Ironman 70.3 Triathlon Training Plan, Rock Your First Olympic Triathlon with This 16-Week Training Plan, Triathletes Complete Guide on How to Train for an Ironman, A Three-Week Base Training Plan to Jumpstart Your Tri Season, In Case Youve Forgotten, 70.3 Season Starts Soon. Easy running, Swim: 45min., Speed development Want to transform your triathlon knowledge, training, and performance? 50 easy and relaxed CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: 10 minutes @ moderate aerobic intensity MS: 2 x 14 minutes @ threshold intensity with 10 minutes active recovery @ moderate aerobic intensity (See more training plans here.). 8 x 25 kick, RI=0:15 It is doubled to a 40-week training plan. Bike Lactate Intervals: 1 Hour Run off the bike: 20min. MS: Run 20 minutes @ moderate aerobic intensity There is a race simulation day in week 12 and a race day fitness benchmark in week 16. Swim Base: 2000 Yards In order to begin training, you should currently be exercising at least 3 to 4 hours per week regularly. Photo: Tom Pennington/Getty Images for Ironman. Run 15 minutes @ moderate aerobic intensity. Tempo Bike: 1:10 easy Achilles Tendonitis and Cycling: Why it Happens and How to Fix It, 9 Fartlek Workouts to Help You Run Faster, Fartlek Training: Advantages and Disadvantages for Runners. MS: 10 minutes @ moderate aerobic intensity Hi Chrissy! 8 x 25 drills, RI=0:10 MS: 2 hours and 40 minutes @ moderate aerobic intensity Additionally, I unfortunately live in a flat area, which makes biking on hilly terrain next to impossible. at 105 rpm, 1min. easy) 20 x 50 race effort on 5 SR +++ Tuesday Bike Lactate Intervals: 1:15 Long Bike: 2:15 CD: 10 minutes @ moderate aerobic intensity, Friday MS: 3 x ( 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. 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. WU: 10 minutes @ moderate aerobic pace Swim Fartlek + Sprint: 1700 yards Download the app. CD: 10 minutes @ moderate aerobic intensity, Wednesday Run off the bike: 30min. CD: 10 minutes @ moderate aerobic intensity, Friday Swim Base: 2400 Yards Foundation Bike: 1:45 8 x 25 drills, RI=0:10 15min. Bike: 3:40 WU: Run 10 minutes @ moderate aerobic intensity core strength, Swim: 45min, Threshold For the following training plans, perform the easy and long runs at a comfortable, sustainable pace. +++ easy hard 50-60 rpm/4min. hard 80-100 rpm/4min. easy Swim: 1200 Yards build, Swim: 90min., Strength MS: 2 x (12 x 25 fast 10 SR, 100 kick fast) Run: 60min., I was able to complete my first 70.3! hard 60-65rpms/4min. Swim Base: 1700 Yards MS: 3x (5min. CD: 300 @ low aerobic intensity, Friday Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. As always, increasing your efforts in training in an attempt to improve your performance requires some thinking on your part. easy), Swim: 60min. core strength, Bike: 75min., Strength Sunday 8 x 25 drills, RI=0:10 MS: Run 1 hour and 10 minutes @ moderate aerobic intensity 15min. +++ I am on my second week of this program and am absolutely loving it so far. MS: 20 x 100 Steady, medium-strong effort 15 SR, Swim: 60min., Aerobic Saturday 10K pace/2min. 10 x 50 alternating 1 easy/ 1 fast 15 SR, Brick: Total: 4hrs. Track your weight, sleep, hours, fatigue and stress while you train. 1 x 100 5sec. I just signed up for Augusta 70.3 and am trying to find something, Yep, just go to the section that says download and theres the link right there to the Google drive doc for you to download the plan. 8 x 25 drills, RI=0:10 WU: 300 @ low aerobic intensity Run off the bike: 20min. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 MS: 600 as 150 free/50 kick 15 SR Record time, heart rate, Bike: 4hrs., Tempo MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Do the full 100 (25 of three drills followed by 25 normal) then rest 10 sec and repeat. build, Run: 90min., Race specific WU: 10 minutes @ moderate aerobic intensity Super Simple Ironman 70 3 Triathlon Training Plan . core strength Tempo Bike: 55 Minutes The very first workout in this plan is conducting a lactate threshold field fitness test. Also: Walk around and make yourself familiar with it. +++ ), Swim: 60min.,Speed CD: 10 minutes @ moderate aerobic intensity, Sunday MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 This plan will allow you to start the race with confidence and finish the race strong. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick. Foundation Run: 40 Minutes WU: 300 @ low aerobic intensity Swim Base: 2100 Yards recovery), Swim: 60min., Swim test 4 x 50 @ speed intensity, RI=0:20 8 x 25 drills, RI=0:10 Throughout the plan, weekly training hours range from 7:15 to 14:15. +++ The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. MS: 2 x (16min. 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. Transition Run pace. MS: 8min. 8 x 25 kick, RI=0:15 Repeat 4 times through. MS: 5 x 300 steady with 5 SR You should break up your swim workouts into smaller chunks with regular rest periods. Warm up at a comfortable pace for 10-20 minutes. easy) 1,000 faster than the first one (note change in effort) CD: 300 @ low aerobic intensity. Swim Base: 1900 Yards MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 Bike: 60min., Low resistance 8 x 25 kick, RI=0:15 WU: Run 10 minutes @ moderate aerobic intensity If you cant find a sprint triathlon to participate in today, do a sprint triathlon time trial of this format on your own instead. 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. Best tips are to either a) see if you can find one big hill, bike there, then bike up and down over and over or b) use a trainer for some of your rides and up the resistance to simulate hills. 2min. This training plan was produced in partnership withJon Fearne of E3Coaching. WU: Run 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Foundation Run: 50 Minutes MS: 2,112 (1.2 miles) @ maximum intensity 3min. drop another 5 sec. 20 Week Half Ironman Training Plan for Beginners; Let's get started! WU: 300 @ low aerobic intensity 16min. easy WU: 10 minutes @ moderate aerobic intensity MS: 20 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity MS: 5 x 1min fast/30sec. +++ MS: 6min. As an Amazon Associate I earn from qualifying purchases. WU: 10 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). WU: 300 @ low aerobic intensity CD: 300 @ low aerobic intensity, Foundation Run: 40 Minutes Way to go Andy! +++ MS: Run 30 minutes @ moderate aerobic intensity. MS: 2 x 400 @ threshold intensity, RI=0:45 A typical week has 2 swims, 3 bikes, 3 runs, and 2 strength sessions. at 120 rpm CD: 300 @ low aerobic intensity, Run Lactate Intervals: 32 Minutes If youre an intermediate or advanced athlete that needs a little extra guidance, feel free to reach out to them. WU: Run 5 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity. WU: 200 @ low aerobic intensity 4 x 50 @ speed intensity, RI=0:20 2min. +++ WU: 250 @ low aerobic intensity 8 x 25 kick, RI=0:15 Foundation Bike: 45 Minutes MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 fast/1min. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Also are you supposed to rest 10 seconds between every 25m length of the drills, and then take 60 seconds between every 100 m? 1. easy Here are a few of the key factors in the swim workouts: Rest periods: Rests after any main efforts are between 30-60 seconds depending on your recovery. Switch between a zone 2 ride for about 30 minutes, then zone 3 for about 20 minutes. A typical week has 2 swims, 3 bikes, 3 runs, and 2 strength sessions. WU: Run 10 minutes @ low aerobic intensity The schedule is flexible and can be adapted to fit around work and other commitments. 8 x 25 drills, RI=0:10 +++ CD: 300 @ low aerobic intensity, Friday Foundation Run: 50 Minutes Training plans Whatever your standard, ability, goal and time available we will have a triathlon training plan for you. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday CD: Run 10 minutes @ moderate aerobic intensity 3. Run off the bike: 60min. MS: 16 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity MS: 25 minutes @ moderate aerobic intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 tempo/ 2min. 6 x 50 @ speed intensity, RI=0:20 CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: Bike 12 miles WU: 300 @ low aerobic intensity 3 x 600 #1 swim, #2 pull, #3 swim 15 SR Core workouts: There are several quick core workouts that are used throughout this plan. Swim Threshold + Sprint: 2100 Yards Swim Base: 2150 Yards January 28, 2020 by Chrissy Carroll 26 Comments. CD: 10 minutes @ low aerobic intensity, Friday Foundation Bike: 1 hour Do you have any plans that youd recommend if I wanted to shoot for a PR next time? On most weeks of the plan youll notice one highlighted session.
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20 week half ironman training plan intermediate