24 week half ironman training plan pdf

CD: 350 @ low aerobic intensity, Foundation Run: 45 Minutes Unlimited Athlete Price Rise - Dec 1st 2021. e cant thank everyone enoughfor all your support! 1 x (200 Pull in Z2 Breathe every 5 + 20 secs rest). Use the top and left panel tools to edit 20 week half ironman training plan pdf. Essentially you need to train your body, so that youre eventually able to swim 1900m, cycle 90km and run 21.1km, back to back. If you complete at least 85% of our well-built beginner half ironman training plan, you will set yourself up for a successful event. Training for a half-Iron triathlon takes approximately 8 to 13 hours per week. 10 x 25 kick, RI=0:15 10 x 25 kick, RI=0:15 WU: Run 10 minutes @ moderate aerobic intensity Swim Base: 2500 Yards WU: Swim 800 Take Your Ironman to the Next Level With this 24-Week Training Plan CD: 350 @ low aerobic intensity, Tempo Bike: 1:35 Deciding on which race to doespecially if its your first half-iron triathlonis no small decision. CD: Run 10 minutes @ low aerobic intensity, Thursday MS: 2,400 @ moderate aerobic intensity Your training during that time period will consist anywhere from 10-25 hours per week, depending on where you are in your training phases. However, if you are looking to get a gauge of how long it will take you to finish a half-iron triathlon, Coach John Newsom recommends using the following general guidelines: RELATED: How to Set Triathlon Training Zones. CD: Run 10 minutes @ low aerobic intensity, Thursday It varies from athlete to athlete based on personal preference, but sports dietitian Susan Kitchen lays out the core tents in herHalf Ironman (70.3) Nutrition Plan: Some additional resources to help you establish your nutrition and hydration strategy for your half Ironman race: Will you become a half-iron finisher this year? If you cant find a half-Ironman tune-up race to participate in today, do a half-Ironman time trial on your own instead. MS: Run 16 minutes @ threshold intensity 10 x 25 drills, RI=0:10 10 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity Beginner, Intermediate & Advanced versions. Read this article on the new Outside+ app available now on iOS devices for members! 6 x 200 @ threshold intensity, RI=0:30 Athletes who are highly motivated and able to follow basic instructions find they can navigate these training plans with great success. Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. MS: 9 x 1-minute 30-second intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 55 minutes (including warm-up and cool-down) Swim Base: 2900 Yards MS: 9 x 100 @ moderate aerobic intensity, RI=0:05 Run Lactate Intervals: 36 Minutes We also use some simple abbreviations to keep things easy to read: This plan is suitable for Beginner or time-limited athletes preparing for an IRONMAN 70.3 triathlon. MS: 24 minutes @ threshold intensity You are looking at between 5 and 6 days a week of training sessions. The event will typically take you between four and eight hours to complete. MS: Run 35 minutes @ moderate aerobic intensity MS: 7 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) MS: 55 minutes @ moderate aerobic pace There are one or two workouts per day, with one day off each week. CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:10 MS: Run 50 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. While not required, sunglasses will let you see better and protect your eyes on the bike. Are you able to train for a hilly race course, or are all your local bike routes at home pancake-flat? Or maybe you even have an ambition to earn a qualifying slot for the Ironman World Championship. CD: Run 3 miles, Tuesday Designed for time-limited triathletes, the primary goal of this MINIMALIST training plan is to prepare you to EXCEL in your race with minimal training time.. Crafted by USA Triathlon-certified coach and former pro . Just to get a feel for the conditions. CD: Run 10 minutes @ low aerobic intensity, Thursday MS: 1 hour and 40 minutes @ high aerobic intensity It'll take 6-12 months to train for a full triathlon, like an Ironman Triathlon. It features 3 swims, 3 rides, 3 runs, and a bike-run brick workout per week. Dont be afraid to take the time to do the necessary research. Do your best to follow the workouts below, ideally in their given order. CD: Run 10 minutes @ moderate aerobic intensity, Foundation Bike: 1:15 Preview Phil's PREMIUM plans now From 6-48 weeks, free email coach support, advanced tracking software and more! 10 x 25 kick, RI=0:15 Swim Base: 3100 Yards WU: 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity 12 Month Ironman Training Plan - UPDATED 2021 - SportCoaching By this stage, you could also test yourself with a 1900 non-stop swim. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday CD: 10 minutes @ moderate aerobic intensity, Saturday 10 x 25 drills, RI=0:10 2023 " HALF IRON DISTANCE - Muncie - Indiana" -24 WK - BEG - HALF IRON 8 x 100 @ VO2max intensity, RI=0:45 WU: Run 10 minutes @ moderate aerobic intensity This allows for the development of both physical fitness and technical skills to complete the 1.2-mile swim. Steady State Bike: 1:30 DRILL Your preference of swim technique drill. MS: 32 minutes @ threshold intensity Weekly Overview: 2 swims 3 rides 3 runs 1 rest day-This training program works well with all TrainingPeaks compatible smart watches. Zone 5 Feels like V. MS: 10 x 1 minute @ speed intensity uphill with 2-minute active recoveries CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Swim the maximum-intensity segment as though it were a race. MS: 7 x 75 @ VO2max intensity, RI=0:45 WU: 10 minutes @ recovery intensity MS: 8 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) CD: 300 @ low aerobic intensity, Long Run: 1:10 10 x 25 kick, RI=0:15 If youre increasing your activity levels above what youre used to, youre going to need more fuel in the tank. Think of the event like one long race, rather than three separate events. Then settle in to a steady Z2 pace for the remainder. MS: Run 1 hour and 40 minutes @ moderate aerobic intensity An aero helmet will simply reduce the drag as you race on your bikeassuming you can hold the proper aero position for the great majority of your race. MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 45 minutes (including warm-up and cool-down) For Black Friday, we are also giving a bonus $20 off any new annual subscription! CD: 350 @ low aerobic intensity, Sunday 10 x 25 kick, RI=0:15 CD: 350 @ low aerobic intensity, Long Bike: 3:45 For us, ordinary people, a 16-week Ironman training plan or 24-week Ironman training plan allows for adequate planning and preparation. We also include video swim drills, to help improve different aspects of your stroke. After two weeks on this plan, add roughly one-third to all times and distances. You can look up the best oreasiest Ironman 70.3 coursesfor beginners, but that doesnt always mean thats the best or easiest Ironman for you. CD: 10 minutes @ moderate aerobic pace, Swim Fartlek + Sprint: 1950 Yards This means if you sign up this week with our bonus $20 off, youll be saving $68 compared to our future annual pricing. Free 36 Week Ironman Training Plan! - Snacking in Sneakers The longer the race, the more time an athlete needs to spend training for it. 6 x 25 @ speed intensity, RI=0:20 WU: 10 minutes @ moderate aerobic intensity Swim Base: 2700 Yards 10 x 25 kick, RI=0:15 Foundation Run: 45 Minutes MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. 2 x (50 Back in Z2 + 50 Breast in Z2 + 15 sec rests). How long does it take to train for an Ironman Triathlon? CD: 350 @ low aerobic intensity, Bike Long Hill Climbs: 1:20 We cant thank everyone enoughfor all your support! MS: 1 hour and 10 minutes @ high aerobic intensity MS: 40 minutes @ moderate aerobic intensity That means youll be training almost every day, for a period of months, with longer rides and runs at the weekends. Fuel and hydrate early and often. The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. WU: 350 @ low aerobic intensity 1 x (200 FS in Z2 + 200 Pull in Z2 + 30 secs rest). Success! Swim Fartlek + Sprint: 1950 Yards Zone 3 Feels like Mod. WU: 10 minutes @ moderate aerobic pace "Ironman", to many, is synonymous with "impossible". 10 x 25 drills, RI=0:10 To get through a long race like a half-iron, youre going to need a lot of gear. CD: 350 @ low aerobic intensity, Bike Lactate Intervals: 1:30 WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity A Detailed 6 Month Half Ironman Training Plan - Josh Muskin MS: 5 hours and 10 minutes @ moderate aerobic intensity This programme is a 24wk programme, this means that it is a 24wk schedule to lead all the way up to race day and is ideally for those athletes who have some prior Then we have the training plan for you! WU: 10 minutes @ moderate aerobic intensity A half iron distance race is defined as: 1.2mile Swim | 56mile Bike | 13.1mile Run 1,930meter Swim | 90km Bike | 21k Run Cycling-specific shoes and tri-specific shoes will attach to your specialty pedals and allow better power transfer and comfort. WU: 10 minutes @ moderate aerobic intensity If you are a weaker swimmer but an experienced runner, dont shy away from spending more time in the water and less time out running, although be aware that learning to run off the bike is very different to standalone running and can take time to get used to. 5 mins in low Z4 + 30 secs recovery in Z1. MS: 1 hour and 10 minutes @ moderate aerobic intensity 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. MS: 55 minutes @ moderate aerobic pace 6 x 200 @ threshold intensity, RI=0:45 WU: 350 @ low aerobic intensity 10 x 25 kick, RI=0:15 CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 1550 Yards The half-Ironman meal plan should include a good balance of protein, carbs, and healthy fat to stay full and well-fueled during workouts and beyond. MS: Run 30 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity WU: Bike 2 hours @ moderate aerobic intensity MS: Run 20 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity 2 x (300 FS in Z2 + 50 FS in Z4 + 15 sec rests). Free Ironman 70.3 Training Plans - 220 Triathlon For the best outcome, input the date for your A target race and the tool will default to a plan that will fill that gap nicely. 1 x (50 Pull in Z2 + 50 Pull in Z2 + 15 secs rest). MS: 6 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) WU: 350 @ low aerobic intensity Consider what is most important to you on race day: Do you want to do your hometown course, or travel to a destination race to make a vacation out of it? Happy training! 1 x (100 FS in Z2 + 50 FS in Z4 + 20 secs rest). 8 x 25 @ speed intensity, RI=0:20 9 x 50 @ speed intensity, RI=0:20 He founded MyProCoach in 2010 to to offer the worlds most comprehensive range of online training plans, all designed to help you enjoy the same success that my athletes and I have, while still making sure you have quality time for your family, friends and career (read 400+ detailed reviews here). CD: Run 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tempo Bike: 1:30 TRIATHLON PLAN.pdf - RG Active - 24 Week Intermediate Half-Ironman MS: 55 minutes @ moderate aerobic pace WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity 10 x 25 drills, RI=0:10 Brick Workout: 1:30 So how do you find the time to train for a half-iron triathlon? WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity CD: 24 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2000 Yards 12-Week Half Ironman Triathlon Training Plan | Coach - coachmaguk MS: Bike 40 km Waiting too long to fuel and hydrate increases the chance of dehydration which increases gastrointestinal problems (cramping, vomiting, diarrhea). CD: 350 @ low aerobic intensity. MS: Run 30 minutes @ threshold intensity WU: 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity That means you should fuel throughout the day with lean proteins, good fats,a wide rangeof colorful fruits and veggies, and complex carbs (e.g., potatoes, rice, whole grains) during meals and snacks. 100 FS Breathe every 5 in Z2 + 20 secs rest. How Much Salt Do You Need While Training and Racing? for age-group triathletes is 5:51 for men and 6:18 for women. The plan builds up to race day and helps improve your fitness and confidence for your target event. IRONMAN 70.3 events include an open water swim, so its a good idea to practice swimming open water beforehand. WU: 350 @ low aerobic intensity As already outlined above, be sure to choose a plan that suits your time commitments, and make sure its well balanced. WU: Run 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:55 10 x 25 kick, RI=0:15 Friday MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 We like to break down our gear list for a half Ironman into three categories: basic, intermediate, and advanced. MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 But how do you train for a half Ironman? CD: Run 10 minutes @ low aerobic intensity, Friday WU: 300 @ low aerobic intensity WU: 350 @ low aerobic intensity MS: Run 30 minutes @ moderate aerobic intensity, Sunday (They don't have to be long ones.) 4 x 50 @ speed intensity, RI=0:20 10 x 25 kick, RI=0:15 Take in 500-700+ mg of sodium per hour to replace electrolytes lost in sweat. Race-specific work, including race pace work, open-water swimming, practicing nutrition and transition rehearsal. WU: 350 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2500 Yards WU: 350 @ low aerobic intensity 8 mins in upper Z3 + 2 mins recovery in Z1. WU: 10 minutes @ moderate aerobic intensity Browse by category or search (90+ articles), Detailed 8- and 12-week printable PDF training plans. For those not in the know, a 70.3 is a half Ironman-distance triathlon, consisting of a 1900m swim, . Create a personalized feed and bookmark your favorites. WU: 350 @ low aerobic intensity Your subscription will still continue untilthe end of your current billing cycle (your next payment date) and there is nothing else you need to do. WU: 350 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Thursday The feedback has been outstanding (rated 5.0 from 100s oftestimonials), and recently weve also added further personal coach time For example, our coaches now check your personalised training zones are set up correctly, and also keep you accountable by getting in touch if you havent logged any training for 2 weeks. 10 x 25 kick, RI=0:15 4. Some examples of post-workout recovery meals and snacks for triathletes: RELATED:The Proper Recovery Fuel for Every Type of Workout. MS: Run 15 minutes @ moderate aerobic intensity Brick Workout: 1:35 MS: 40 minutes @ moderate aerobic intensity MS: 9 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) 10 x 25 kick, RI=0:15 10 x 25 kick, RI=0:15 WU: Bike 1 hour @ moderate aerobic intensity First up, let's just clear up the naming - middle, 70.3 or half-Ironman are all used to describe a 1.9km swim, 90km bike and 21.1km run event. Tuesday Swim Base: 1800 Yards MS: Run 1 hour @ moderate aerobic intensity, Sunday MS: 3 hours and 40 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity. CD: 250 @ low aerobic intensity, Tuesday CD: Run 10 minutes @ moderate aerobic intensity, Friday They will gradually build your endurance. 10 x 25 kick, RI=0:15 However, that doesnt mean the distance is for everyone. 7 x 150 @ VO2max intensity, RI=1:15 10 x 25 drills, RI=0:10 PDF EXPERIENCED ATHLETE 24-Week IRONMAN Training Plan - ENDURANCEWORKS If you use heart rate, you can use our simple heart rate training zone calculator. CD: 10 minutes @ moderate aerobic intensity. 10 x 25 kick, RI=0:15 MS: 5 x 200 (50 build/50 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:20 5 x 200 @ threshold intensity, RI=0:20 Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. If you are looking for one-on-one instruction, a personalized approach to training, or accountability, a coach may be exactly what you need to prepare for your half-iron triathlon. A good pair will be ventilated enough to let you wear them on the run as well. For some, it can be a challenge to find an hour during the work day for a swim or three hours for a long ride on the weekend. 1 x (100 FS in Z2 + 200 Pull in Z2 + 20 secs rest). 10 x 25 drills, RI=0:10 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. MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 WU: 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Saturday 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). Click here to browse our 8 to 48-week training plans (with email support). 10 x 25 kick, RI=0:15 The conditioning priorities in this phase are developing aerobic capacity and building endurance. Swim Base: 2612 Yards WU: 10 minutes @ moderate aerobic intensity Typically located between the aerobars, inside the frame, or behind the saddle, a bike hydration system will allow you to carry more fluid in a way thats easy to reach and wont affect bike handling. CD: 350 @ low aerobic intensity, Tempo Bike: 1:55 2 x (200 Pull in Z2 + 100 FS in Z3 + 15 sec rests). 7 x 150 @ VO2max intensity, RI=1:00 CD: 350 @ low aerobic intensity, Saturday Most athletes can train for a 70.3 without giving up entire weekends for long workouts and recoverya stark difference from its full-iron counterpart. 9 mins in upper Z3 + 2 mins recovery in Z1. These 24 weeks provide the perfect balance of challenging training and time efficiency. 5 x 200 @ threshold intensity, RI=0:30 Note: our premium plans include fitness tests for smarter, personalised training zones on every workout. 10 x 25 kick, RI=0:15 Brick Workout: 2:50 1 x (200 FS in Z2 + 300 Pull in Z2 + 30 secs rest). CD: 250 @ low aerobic intensity, Long Run: 1:20 Your engine runs off what you eat and drink, so its important to establish a nutrition plan in training that you can execute well on race day. CD: 10 minutes @ moderate aerobic intensity, Sunday The Ultimate Ironman Training Plan | Gainful Make adjustments to the template. 9 x 75 @ VO2max intensity, RI=0:45 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Free 8-week half-Ironman training plan This half-Ironman training planis designed for those who are able to commit to six days training per week. MS: 2 hours and 25 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Saturday To get the 8-week version of this plan and access to the Strength & Conditioning guide, please. MS: Run 35 minutes @ low aerobic intensity, Long Bike: 4:15 12-Week Half Ironman Triathlon Training Plan. WU: Run 5 minutes @ moderate aerobic intensity Remember, these distances are programmed for a half Ironman distance of 70.3 miles, which consists of a 1.2-mile swim . 10 x 25 kick, RI=0:15 CD: 350 @ low aerobic intensity, Steady State Bike: 1:30 A steady run, mainly in Z1-Z2. 10 x 25 drills, RI=0:10 CD: 300 @ low aerobic intensity, Foundation Run: 50 Minutes MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 MS: 3,200 @ maximum intensity 10 x 25 drills, RI=0:10 As they say: Swim 1.2 miles, bike 56 miles, run 13.1 milesand brag for the rest of your life. When youre ready to brag, be sure to tag us in your finishers medal selfieswe cant wait to celebrate with you! 1 x (100 FS in Z2 + 100 Drill in Z2 + 20 secs rest). Success! CD: 10 minutes @ moderate aerobic intensity, Sunday Ask other triathletes, especially those with experience racing at the half-iron distance, which race (or races) theyd recommend for a first-timer. Physical training comes from mostly short sessions but 5-6 days per week with 1-2 workouts per day. The peaks phase of training begins today. WU: 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity CD: 350 @ low aerobic intensity, Sunday CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 35 Minutes Week-3 Strength Training Week-9 Strength Training Week-15 RECOVERY Strength Training (2100m)55 minutes 2700m MS: 10x50m; 10x25m 2700m WU: 11 minutes @ low aerobic intensity 6 x 50 @ speed intensity, RI=0:10 WU: 250 @ low aerobic intensity Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. Download the app. WU: 350 @ low aerobic intensity Triathlon swimming goggles typically have more visibility and protection for open-water swimming. 1 x (100 FS Breathe every 3 in Z2 + 20 secs rest). WU: Run 10 minutes @ low aerobic intensity CD: 35 minutes @ moderate aerobic intensity, Wednesday What does a typical 70.3 nutrition plan look like? This has a bearing on the difficulty level you choose. WU: 24 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 40 Minutes MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Our annual prices are going up by $4 per month, or $48 per year. This is typically six to eight weeks before the race (depending on the athlete and their experience). MS: Run 2 hours and 30 minutes @ moderate aerobic intensity This is a swim time trial. WU: 350 @ low aerobic intensity MS: Run 25 minutes @ moderate aerobic intensity MS: 50 minutes @ high aerobic intensity 1 x (200 FS in Z2 + 100 Pull in Z2 + 20 secs rest). 15 mins in upper Z3 + 2 mins recovery in Z1. Brick Workout: 1:30 MS: 6 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 Recovery Run: 30 Minutes 10 x 25 kick, RI=0:15 Thisresource from coach Matt Dixonis also an excellent guide to optimizing your time in order to optimize your performance. WU: Run 10 minutes @ moderate aerobic intensity MS: Run 25 minutes @ moderate aerobic intensity Brick Workout: 1:20 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. 36 Week Beginner Ironman Training Plan Week 1 Tuesday Wednesday Thursday Friday Saturday Sunday TOTAL Time Swim 1500 TECH-A 1500 ST-A 1500 E-A 1:30 . 1 x (50 Pull in Z2 + 50 Pull in Z4 + 20 secs rest). Your training is slightly reduced to allow your body to fully absorb your recent training and prepare for the harder training to come in weeks 5-7. Two to three weeks of planned, progressive cutbacks in training volume to allow the body to prepare for the intensity of race day. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Use it in places where you contact the saddle, where your body has natural creases, or where friction is possible. Run Lactate Intervals: 40 Minutes Swim Fartlek + Sprint: 2575 Yards MS: Run 40 minutes @ low aerobic intensity, Sunday 8 x 100 @ VO2max intensity, RI=1:00 CD: 10 minutes @ moderate aerobic intensity, Saturday WU: 10 minutes @ moderate aerobic intensity They designate Monday as a rest day; I have added strength training in this plan on Mondays. 5 mins in upper Z3 + 2 mins recovery in Z1. WU: Bike 1 hour @ moderate aerobic intensity uch as, during the off-season, or anytime youre taking a break from racing. Foundation Bike: 1 Hour Hydration around the clocknot just during workoutsisabsolutely essentialas well. 2 x (20 mins in low to mid Z3 + 3 min recoveries in Z2). 5 x 50 @ speed intensity, RI=0:20 However, swimming is the smallest part of a Half IRONMAN triathlon, and youll spend far more time running and cycling. WU: 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity Your 6-Month IRONMAN Training Plan By Mike Ricci, IRONMAN Updated On May 17, 2018 Leading into race-specific training, you need to make sure you're ready to train for the distance and challenge of an IRONMAN race. An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. 1 x (100 FS in Z2 Breathe every 3 + 20 secs rest). MS: 10 minutes @ moderate aerobic intensity Wednesday CD: 10 minutes @ moderate aerobic intensity, Sunday 10 x 25 drills, RI=0:10 10 x 25 drills, RI=0:10 10 x 25 drills, RI=0:10 7 x 50 @ speed intensity, RI=0:20 Ride on your race day bike, all in Z2. The objective of this training plan is to provide the NOVICE AGE GROUP triathlete with a structured and periodized plan to successfully prepare for a half Ironman distance triathlon (1.2-mile swim / 56-mile bike / 13.1-mile run). Minimum training requirements suggested for this plan: Swim: Able to swim 15 minutes continously and swimming 3000 yards/week Bike: Cycling 2 hours per week Run: Running at least 1.5 hours per week comfortably and 45 minutes for a long run. WU: 350 @ low aerobic intensity Tempo Run: 50 Minutes Swim Base: 2000 Yards Theyre all half-iron races, just different branding. MS: Run 15 minutes @ moderate aerobic intensity Swim Base: 40 Minutes MS: 8 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 CD: 10 minutes @ moderate aerobic intensity, Sunday They may also choose to pay for a 70.3 training plan with greater detail about the workouts as well as nutrition, recovery, gear, and preparation. In recent years, the half-Iron has become one of the most popular events in triathlon, as athletes discover the 70.3-mile race allows them to get a taste of full Ironman racing without the time and energy commitment of a full Ironman.

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