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. 10 x 25 drills, RI=0:10 MS: Run 45 minutes @ moderate aerobic intensity, Sunday To get this plan plus the 8-week version, please. 2 x (20 mins in low to mid Z3 + 3 min recoveries in Z2). WU: 350 @ low aerobic intensity 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. Choosing a race course is not just about the race itself, but how youre able to prepare. 9 x 50 @ speed intensity, RI=0:20 10 x 25 drills, RI=0:10 WU: 24 minutes @ moderate aerobic intensity 10 x 75 @ VO2max intensity, RI=0:20 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. Swim Base: 1800 Yards A race belt will help you on race day by keeping your number on your body at all times from the bike to the run (depending on the rules) without wasting time pinning it to your clothing. MS: Run 30 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2600 Yards RUN | Novice IRONMAN 24 week Training Plan * = higher intensity key session E = endurance key session Microcycle 1 -GP Monday Tuesday Wednesday Thursday Friday Saturday Sunday HRS # SESSIONS % VOLUME Session 1 OFF RU- 00:40 [3] * SW- 01:00 [3] * BI- 01:00 But how do you train for a half Ironman? WU: 350 @ low aerobic intensity 10 x 75 @ VO2max intensity, RI=0:30 This means if you sign up this week with our bonus $20 off, youll be saving $68 compared to our future annual pricing. You are looking at between 5 and 6 days a week of training sessions. RUN | Novice IRONMAN 24 week Training Plan Percentage Running Run Progression . 10 x 25 drills, RI=0:10 8 x 50 @ speed intensity, RI=0:20 MS: 9 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 25 minutes (including warm-up and cool-down) WU: Run 10 minutes @ moderate aerobic intensity Brick Workout: 2:15 Which comes down to as little as $3.55 per week for unlimited training plans and ongoing certified coach support. WU: 10 minutes @ moderate aerobic intensity Read this article on the new Outside+ app available now on iOS devices for members! 3 mins in low Z5 + 2 min recoveries in Z1. They will gradually build your endurance. This will give you enough fitness for an IRONMAN 70.3 triathlon cycle, with a little to spare. 1 x (100 FS in Z2 + 100 Drill in Z2 + 20 secs rest). Recovery Bike: 20 Minutes 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. Tempo Run: 42 Minutes CD: Run 10 minutes @ moderate aerobic intensity. How long does it take to train for an Ironman Triathlon? WU: Run 10 minutes @ low aerobic intensity 2 x (200 Pull in Z2 + 100 FS in Z3 + 15 sec rests). Youll do this by completing your longest swims, rides, runs, and brick workouts, to maximize your endurance. MS: Run 2 hours and 10 minutes @ moderate aerobic intensity These aerodynamic, carbon wheels will not only allow you to ride faster, but can also increase comfortdepending on the rim depth and hub/spoke construction. 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. WU: 250 @ low aerobic intensity 10 x 25 drills, RI=0:10 Brick Workout: 1:30 A half Ironman consists of a 1.9km swim, 90km cycle and 21km run. 8 mins in upper Z3 + 2 mins recovery in Z1. An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. 8 x 25 @ speed intensity, RI=0:20 Zone 1 Feels like Easy/Recovery Heart rate 68-73% of max. 1 x (100 FS in Z2 + 100 Pull in Z3 + 20 secs rest). Many new triathletes begin with swim lessons and a dedicated block of swim-focused training prior to embarking on a half-iron training plan. 2 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). MS: 3,000 @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity 5 x 150 @ VO2max intensity, RI=1:15 WU: 350 @ low aerobic intensity 8 x 25 @ speed intensity, RI=0:20 If youre increasing your activity levels above what youre used to, youre going to need more fuel in the tank. Foundation Bike: 1:30 If you complete at least 85% of our well-built beginner half ironman training plan, you will set yourself up for a successful event. 6 x 50 @ speed intensity, RI=0:15 If your race is on Saturday, take Friday as a rest day. 12 Month Ironman Training Plan - UPDATED 2021 - SportCoaching CD: 10 minutes @ moderate aerobic intensity. Swim Fartlek + Sprint: 2575 Yards WU: Run 10 minutes @ moderate aerobic intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Running Strides:MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 2 x (100 Pull in Z2 + 100 FS in Z3 + 20 sec rests). MS: 8 x 1 minute @ speed intensity uphill with 2-minute active recoveries CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:30 MS: Run 45 minutes @ threshold intensity, Friday CD: Run 10 minutes @ low aerobic intensity, Thursday Running Hill Repeats: 44 Minutes Ask other triathletes, especially those with experience racing at the half-iron distance, which race (or races) theyd recommend for a first-timer. WU: 350 @ low aerobic intensity Our annual prices are going up by $4 per month, or $48 per year. Tuesday MS: 2,600 @ moderate aerobic intensity WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity 4. 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. WU: 350 @ low aerobic intensity 12-Week Half Ironman Triathlon Training Plan | Coach - coachmaguk WU: Bike 3 hours and 30 minutes @ moderate aerobic intensity MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 WU: Run 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 Recovery Run: 40 Minutes IRONMAN 70.3 events include an open water swim, so its a good idea to practice swimming open water beforehand. MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 You should be able to chat at this intensity. It might come as no surprise to see that most of these courses are fairly flat, which is certainly what attracts newcomers. 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). MS: 32 minutes @ threshold intensity RELATED:Triathletes Complete Guide to Fueling and Nutrition. WU: Run 10 minutes @ moderate aerobic intensity Swim Base: 40 Minutes Swim Base: 2400 Yards CD: 10 minutes @ moderate aerobic intensity, Thursday MS: Run 20 minutes @ threshold intensity 4 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). WU: 10 minutes @ moderate aerobic intensity 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. Swim the maximum-intensity segment as though it were a race. MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 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. This is broken down into swim, bike, and run legs within the race: When searching for a half Ironman near you, its common to discover that these races have a lot of different names, despite being the same mileage. Swim Base: 1550 Yards Deciding on which race to doespecially if its your first half-iron triathlonis no small decision. CD: 10 minutes @ moderate aerobic intensity, Wednesday Foundation Run: 55 Minutes Long Bike: 5:15 CD: 350 @ low aerobic intensity, Saturday All triathlon events require a helmet on the bikemore expensive helmets will be lighter, more ventilated and/or more aerodynamic. MS: 5 x 200 (50 build/50 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:20 These factors may seem trivial, but they can be really important to your race-day experience. 10 x 25 drills, RI=0:10 A Detailed 6 Month Half Ironman Training Plan - Josh Muskin MS: 40 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity . Steady State Bike: 1:15 WU: Run 10 minutes @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Friday Ah the half Ironman - an event so cool, Ironman doesn't even call it a 'half', they call it a 70.3. WU: 350 @ low aerobic intensity WU: 10 minutes @ moderate aerobic pace *Plus, youll also receive free regular training tips from head coach Phil Mosley! 10 x 25 kick, RI=0:15 You will also do a small amount of high-intensity work (e.g. 2 x (3 mins in lower Z5 + 2 min recoveries in Z1-Z2). WU: 350 @ low aerobic intensity 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). Run 13.1 miles, Tuesday Its also good to add some harder efforts once per week, interspersed with plenty of easy stuff. The longer the race, the more time an athlete needs to spend training for it. WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 Wednesday This is typically six to eight weeks before the race (depending on the athlete and their experience). CD: Run 5 minutes @ moderate aerobic intensity, Thursday 8 x 25 @ speed intensity, RI=0:20 WU: 10 minutes @ moderate aerobic intensity MS: Run 1 hour and 10 minutes @ moderate aerobic intensity CD: 10 minutes @ recovery intensity, Sunday Brick Workout: 1:35 The peaks phase of training begins today. 10 x 25 drills, RI=0:10 There are usually two 40-minute strength and conditioning sessions per week with our IRONMAN 70.3 triathlon plans. Over the last 10-days Ive been testing the new Supersapiens glucose monitoring system, designed for endurance athletes. CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:10 MS: 1 hour and 55 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity MS: Run 20 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2300 Yards Swim Base: 2900 Yards Recovery Run: 25 Minutes It peaks with 10,825 yards of swimming, 9 hours and 30 minutes of cycling, and 3 hours and 52 minutes of running in Week 22. Recover Run: 30 Minutes MS: 40 minutes @ moderate aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Friday WU: 35 minutes @ moderate aerobic intensity This mid-levelIronman training plan iscustom made for those who want to do more than just finish an Ironman. 1 x (200 FS in Z2 + 300 Pull in Z2 + 30 secs rest). 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 . MS: Run 2 hours and 20 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity WU: 300 @ low aerobic intensity 10 x 25 kick, RI=0:15 WU: Bike 1 hour and 45 minutes@ moderate aerobic intensity The free 8 and 12-week training plans on this page give you an idea of what to expect, but you may also benefit from a longer plan that starts easier and ramps-up more gradually. 1 x (50 FS in Z2 + 50 FS in Z3 + 20 secs rest). Run Lactate Intervals: 36 Minutes Be sure to get a hydration storage system that lets you take more than you think you might need. (They don't have to be long ones.) MS: 2 hours and 10 minutes @ moderate aerobic intensity Tempo Run: 44 Minutes MS: Run 30 minutes @ threshold intensity, Friday CD: Run 3 miles, Tuesday 12 x 25 @ speed intensity, RI=0:20 When you cross the finish line of an IRONMAN 70.3 or other half distance triathlon, you've accomplished something very special.. WU: Run 10 minutes @ moderate aerobic intensity Create a personalized feed and bookmark your favorites. Think about the conditions for your training and racing. CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:15 Monday - DAY OFF Tuesday - 2hour cycle/1 hour run Wednesday - 4km swim Thursday - 1.5 hour ride/ 1.5 . PULL Freestyle with a pull-buoy between your thighs. By this stage, you could also test yourself with a 1900 non-stop swim. 5 x (5 mins in Z4 + 2 min recoveries in Z2). 1 x (50 FS in Z2 + 150 FS in Z4 + 30 secs rest). MS: Run 35 minutes @ low aerobic intensity, Sunday 3 x (6 mins in Z4 + 2 min recoveries in Z1-Z2). WU: 350 @ low aerobic intensity MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 MS: 4 x 3 minutes @ VO2max intensity with 3-minute active recoveries @ low aerobic intensity WU: 10 minutes @ low aerobic intensity Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. MS: Run 30 minutes @ moderate aerobic intensity WU: Run 10 minutes @ low aerobic intensity Free Ironman 70.3 Training Plans - 220 Triathlon WU: 200 @ low aerobic intensity This has a bearing on the difficulty level you choose. Dont worry, you will always be able to access your completed workouts and your TrainingPeaks login credentials will stay the same. What does a typical 70.3 nutrition plan look like? CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 35 Minutes 10 x 25 drills, RI=0:10 The 10-Hour Week Ironman Training Plan - Triathlete Just to check your bike is working ok and to get a feel for the route. Swim Base: 1900 Yards WU: 10 minutes @ moderate aerobic intensity In Joe Skipper's case, that's the hotel pool behind the finish line. Not everyone can fit them in around their busy lives, on top of their swimming, cycling and running, but its great if you can. 10 x 25 kick, RI=0:15 MS: 3 hours and 55 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Thursday MS: 7 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 30 minutes (including warm-up and cool-down) CD: 350 @ low aerobic intensity, Bike Power Intervals: 1:25 These speciality handlebars place the rider in a more aerodynamic and (ideally) more comfortable position for long-distance training and racing. Brick Workout: 55 Minutes Photo: Gregory Shamus/Getty Images Ironman Training Plan Week 1. The Ultimate Ironman Training Plan | Gainful Your Courage & Commitment. CD: Run 10 minutes @ moderate aerobic intensity Test a variety of sports drinks, energy gels, sports chews, and low-fat and fiber sports bars in training to help you find the best product for you. PDF SWIM | Novice IRONMAN 24 week Training Plan 3 x 200 @ threshold intensity, RI=0:20 10 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. Just make sure you do at least some of your training outside on the bike you intend to use during your triathlon. "Ironman", to many, is synonymous with "impossible". CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2500 Yards However, that doesnt mean the distance is for everyone. 15 mins in upper Z3 + 2 mins recovery in Z1. Swim Base: 2600 Yards CD: Run 10 minutes @ low aerobic intensity, Thursday MS: 3 x 100 @ VO2max intensity, RI=1:00 MS: 4 x 100 @ VO2max intensity, RI=1:00 10 x 25 drills, RI=0:10 10 x 25 kick, RI=0:15 Friday If you follow our training plans, we do all the thinking for you. WU: 350 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity MS: 5 x 200 @ threshold intensity, RI=0:45 WU: 10 minutes @ moderate aerobic intensity Swim Base: 2600 Yards RELATED: Triathletes Complete Guide on How to Train For an Ironman. CD: 10 minutes @ moderate aerobic intensity, Friday Heres how to understand the age-groups and, who knows, maybe even qualify for the IRONMAN World Champs in, Supersapians, game changer or gadget? Swim the maximum-intensity segment as though it were a race. 8 x (3 mins in upper Z4 + 2 min recoveries in Z1-Z2). 10 x 25 kick, RI=0:15 While racing, they can help you with pacing and properly doling out your effort. WU: 350 @ low aerobic intensity WU: Bike 1 hour @ moderate aerobic intensity 8 x 100 @ VO2max intensity, RI=1:00 WU: 350 @ low aerobic intensity MS: Run 45 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday 9 mins in upper Z3 + 2 mins recovery in Z1. CD: Run 10 minutes @ moderate aerobic intensity 1 x (100 FS Breathe every 3 in Z2 + 20 secs rest). RELATED:Practical Guidelines for Fueling and Nutrition. 10 x 25 drills, RI=0:10 Unsubscribe at any time. Swim Base: 2250 Yards Preview Phil's PREMIUM plans now From 6-48 weeks, free email coach support, advanced tracking software and more! Run Lactate Intervals: 40 Minutes The Best Beginner Half Ironman Training Plan WU: 250 @ low aerobic intensity WU: Run 10 minutes @ low aerobic intensity 10 x 25 kick, RI=0:15 With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2200 m/yards with rests, ride for 2 hrs 40 mins and run for 90 mins but not all on the same day. 10 x 25 kick, RI=0:15 No matter what you call itmiddle distance, long course, half-iron, 70.3 or half Ironmanfinishing a 70.3-mile triathlon is one impressive feat. You can ride outdoors, or on an indoor trainer. CD: 350 @ low aerobic intensity, Long Run: 1:40 CD: Run 5 minutes @ moderate aerobic intensity, Thursday To get the 8-week version of this plan and access to the Strength & Conditioning guide, please. Waiting too long to fuel and hydrate increases the chance of dehydration which increases gastrointestinal problems (cramping, vomiting, diarrhea). MS: 4,225 @ maximum intensity CD: 350 @ low aerobic intensity, Bike Long Hill Climbs: 1:30 CD: Run 10 minutes @ low aerobic intensity, Thursday WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity 10 x 25 kick, RI=0:15 Please confirm your cancellation below and one of our team will process it as soon as possible (stopping all future payments). You should also note your current fitness levels and how many times you have done this event before. CD: 10 minutes @ moderate aerobic pace, Swim Fartlek + Sprint: 1900 Yards Every fourth week is an active recovery week, with less training, to help your body recover and adapt. MS: 6 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Swim Base: 3100 Yards 10 x 25 drills, RI=0:10 CD: 350 @ low aerobic intensity, Tempo Bike: 1:40 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday RUN | Novice IRONMAN 24 week Training Plan Percentage Running Run Progression . MS: 11 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) CD: 10 minutes @ moderate aerobic intensity, Foundation Run: 1 Hour WU: 39 minutes @ moderate aerobic intensity 9 x 50 @ speed intensity, RI=0:15 WU: 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Foundation Bike: 1:15 It is always a good idea to follow a structured training plan that has been designed by a coach with many years of experience. CD: 350 @ low aerobic intensity, Foundation Bike: 1:15 MS: 2 hours and 40 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 Need even more help on where to prioritize your spending? CD: 250 @ low aerobic intensity, Bike Speed Intervals: 1:10 9 x 75 @ VO2max intensity, RI=0:45 CD: Run 10 minutes @ moderate aerobic intensity, Friday TRIATHLON PLAN.pdf - RG Active - 24 Week Intermediate Half-Ironman 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) MS: Run 30 minutes @ threshold intensity, Friday 2 x 200 @ threshold intensity, RI=0:45 CD: Run 10 minutes @ moderate aerobic intensity, Friday There is usually one workout per day (sometimes two), with one day off each week. All our plans are available either for sale directly on the TrainingPeaks Store (where you can also see screenshots of sample weeks), or you can subscribe as an Unlimited Athlete to be able to swap freely between all of them, among other benefits outlined below. 2 x (50 Pull in Z2 + 50 Drill in Z2 + 15 sec rests). CD: 350 @ low aerobic intensity, Saturday CD: 350 @ low aerobic intensity, Long Run: 2:40 MS: 55 minutes @ moderate aerobic pace Plan Overview The training plan progresses from 6 up to 13.5 hours (peak) of training per week (including strength MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 The best way to approach this is by following an expertly designed training plan. It is doubled to a 40-week training plan. 10 x 25 drills, RI=0:10 MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 8 x 100 @ VO2max intensity, RI=0:30 We include these workouts in our training plans too, in the lead up to race day. Swim Base: 3700 Yards WU: 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Long Run: 2:30 100 FS Breathe every 5 in Z2 + 20 secs rest. 10 x 25 drills, RI=0:10 MS: 4 hours and 25 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity. CD: 10 minutes @ moderate aerobic intensity, Wednesday Theres a reason they call nutrition the fourth discipline of triathlonif you dont fuel well during your race, its going to be really hard to swim, bike or run. WU: 350 @ low aerobic intensity As they say: the bigger your base, the faster the race! Think of this time as laying the foundations for the season ahead. The plan builds up to race day and helps improve your fitness and confidence for your target event. 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. After two weeks on this plan, add roughly one-third to all times and distances. uch as, during the off-season, or anytime youre taking a break from racing. WU: 10 minutes @ moderate aerobic intensity Tuesday MS: 55 minutes @ moderate aerobic pace CD: Run 10 minutes @ low aerobic intensity, Thursday Beginner Half Ironman Training Plan (20 Weeks) 9 mins in low Z4 + 60 secs recovery in Z1. If you use heart rate, you can use our simple heart rate training zone calculator. So,to maintainthis great customer service and to support our coaches, onDec1stwereincreasingboth price optionsby $5 per month, or by $4 per month if you pay annually (but for all existing Unlimited Athletes, to give a fair warning, renewals will not increase in price until Feb 1st, 2022). Swim Base: 2500 Yards SWIM | Novice IRONMAN 24 week Training Plan Percentage Swimming Swim Progression. Success! 10 x 25 kick, RI=0:15 2 x (90 secs in upper Z5 + 2 min recoveries in Z1-2). Who can do a half-iron triathlon? WU: 37 minutes @ moderate aerobic intensity 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. 1 x (50 FS in Z2 + 50 Back in Z2 + 15 secs rest). 10 x 25 drills, RI=0:10 WU: Bike 1 hour @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Saturday 10 x 25 drills, RI=0:10 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) RELATED: Triathlete's Complete Guide on How to Train For an Ironman These 24 weeks provide the perfect balance of challenging training and time efficiency. MS: 2,800 @ moderate aerobic intensity Triathletes Complete Guide on How to Train for an Ironman, A 20-Week Training Plan for Your First 70.3 Triathlon, Triathlon Training Plan: Your First Ironman, A Three-Week Base Training Plan to Jumpstart Your Tri Season, Mental Mastery With Mark Allen Week 8: Biking Beyond Your Limits. Though training for a half-iron is not nearly as time-intensive as training for a full Ironman, there is still a significant time commitment. MS: Run 55 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. Usually the winter months, this time is spent doing mostly aerobic endurance training to help develop a fitness base. MS: 5 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) 7 x 150 @ VO2max intensity, RI=1:15 WU: 350 @ low aerobic intensity This short training plan is suitable for Advanced amateur triathletes, aiming to achieve peak fitness for IRONMAN 70.3 triathlon. WU: 250 @ low aerobic intensity Tuesday CD: Run 10 minutes @ moderate aerobic intensity, Tuesday MS: 7 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 30 minutes (including warm-up and cool-down) Nice easy run in Z2, preferably at race venue. Preferably on the race route. MS: Run 45 minutes @ low aerobic intensity, Sunday Some examples of post-workout recovery meals and snacks for triathletes: RELATED:The Proper Recovery Fuel for Every Type of Workout. How To Race a Triathlon in Hot Weather Learn how to survive hot weather during your next triathlon. Tri-specific clothing will have padded shorts and material that you can wear the entire race without changing, if preferred. WU: Swim 1.5 km Take Your Ironman to the Next Level With this 24-Week Training Plan Are you an Outside+ member? MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 CD: 10 minutes @ moderate aerobic intensity, Sunday CD: 10 minutes @ moderate aerobic intensity, Wednesday
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