easy 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 . Guess those are the specific details a cyclist (my primary sport for many years) looks for. Your long endurance workouts on the weekends become really long in this 6-week phase to ensure youre able to go the distance on race day. I would really like to download a copy but seem unable to access the link are you please able to send a copy? This comprehensive training plan is designed specifically for experienced triathletes who want to optimize their performance, but have busy lives and limited time to train. at 105 rpm, 1min. CD: 300 @ low aerobic intensity. 400 time trial +++ Foundation Run: 35 Minutes Saturday MS: 40 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. Cycling intervals are Heart Rate guided. Overkick and sight every 6th lap, Brick: Total: 4:20, Race specific 4 x 100 @ VO2max intensity, RI=1:00 CD: 10 minutes @ moderate aerobic intensity, Wednesday CD: Run 10 minutes @ moderate aerobic intensity, Tuesday build 72 to 95 rpm easy /3min. 50 easy and relaxed The tempo portion is held in the midsection at zone 3 RPE 7-8. The essential info from above is also in the download, but this page contains additional helpful info, so it may be worthwhile to bookmark it. Swim Base: 1825 Yards MS: 6 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 55 minutes (including warm-up and cool-down) MS: 10min. 8 x 25 drills, RI=0:10 2 x (1min,. build to race effort/3min. 8 x 50 as 1 sprint/1 easy 30 SR Finish with running strides: WU: Run 10 minutes @ moderate aerobic intensity Hi Megan! MS: 10 x (3min. CD: 250 @ low aerobic intensity, Long Run: 1:05 Free IRONMAN 140.6 Training Plans (PDFs) | MyProCoach WU: Run 10 minutes @ moderate aerobic intensity MS: 16 x 25 sprint 20 SR 8 x 25 drills, RI=0:10 CD: 300 @ low aerobic intensity, Run Lactate Intervals: 32 Minutes MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 Foundation Bike: 30 Minutes Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. Foundation Bike: 1:15 EZ running, Swim: 45min., Speed Variables MS: 2 x ( core strength, Swim: 30-40min, Endurance CD: 300 @ low aerobic intensity, Tempo Run: 36 Minutes Early Season Swim Workouts For Improving Race Pace +++ They designate Monday as a rest day; I have added strength training in this plan on Mondays. SE/ 2min. 4 Swim Sets For 70.3 Training +++ Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 15min. Track your performance with robust data tracking and detailed graphs. As always, increasing your efforts in training in an attempt to improve your performance requires some thinking on your part. 1min. (Note the zones used in that post are a little different than this plan). CD: Run 5 minutes @ moderate aerobic intensity, Thursday 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 100 @ moderate aerobic intensity, RI=0:05 MS: 10 x 1min. 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. Pedalingfocus Do not worry about intensity effort, but instead focus on smooth technique. easy, Brick 1:45 total WU: Run 10 minutes @ moderate aerobic intensity +++ WU: 300 @ low aerobic intensity 4min. steady aero effort, Run 60min., Threshold WU: 10 minutes @ moderate aerobic intensity This plan from coach Marilyn Chychota is designed to help you cross the finish line of your next half-Ironman in record time. +++ best effort Swim Threshold + Sprint: 2100 Yards 4 x 25 build to fast @ :30 Hi again that sounds like a fun routine! MS: 1,200 @ moderate aerobic intensity MS: Bike 45 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 MS: 3 x 12min, aero 80-91 rpm/3min. WU: Run 10 minutes @ low aerobic intensity Bike: 90min., Tempo 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 +/-. All aero 80-90 rpm: Foundation Bike: 1 Hour Photo: Alexander Scheuber. 50 Back Thanks for your feedback. This preparation plan covers 20 weeks. Run: 20min. +++ Get feedback, stay on top of your training and perform at your best. Focus on keeping same stroke raet/time for all 15 SR 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) fast/30sec. This article that I wrote for VeryWell is also a great overview of general nutrition information for a triathletes diet: https://www.verywellfit.com/ultimate-triathlete-diet-guide-4584554. MS: Run 15 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 MS: 60min, steady aero effort, Run: 50min., Threshold CD: 300 @ low aerobic intensity, Foundation Run: 1 Hour It makes sense to practice different starts (fun session! MS: Run 5 minutes @ moderate aerobic intensity If this plan doesn't exactly fit your life schedule, please contact us and we can advise on personalized plans as well. 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. IRONMAN 70.3 TRAINING PLAN // 20 WEEKS // INTERMEDIATE athlete. CD: 10 minutes @ moderate aerobic intensity, Friday 8 x 25 drills, RI=0:10 Download the app . +++ 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). easy) Also: Walk around and make yourself familiar with it. The Lifestyle Intermediate 24-Week Half IRON Triathlon Training is designed for the Intermediate triathlete who has progressed from the Sprint distance to the Olympic triathlon distance and now desires to attempt the Half IRON distance Take approximately 30 seconds rest between. Always check with your doctor prior to starting any new exercise program.**. MS: 10min. easy, Swim: 60min., Speed WU: 300 @ low aerobic intensity 4 x 25 @ speed intensity, RI=0:20 MS: 3x 800 Pull 30 SR Thank you for the resources. 10 x 50 strong effort 10 SR, Swim: 60min,., Aerobic pulling Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. CD: 250 @ low aerobic intensity, Long Run: 1:20 Intermediate IRONMAN 70.3 (20 Weeks, by Heart Rate & Pace) Do the 400, rest 30-60 sec, then do the second 400. MS: Run 1 hour and 10 minutes @ moderate aerobic intensity However, when possible try to leave the weekend sessions as-is on the schedule. hard 60-65rpms/4min. Track your performance with robust data tracking and detailed graphs. CD: 22 minutes @ moderate aerobic intensity, Wednesday 2 x 100 at mod. CD: 300 @ low aerobic intensity, Sunday MS: 1,000 @ maximum intensity WU: Run 10 minutes @ moderate aerobic intensity Bike Long Hill Climbs: 1 Hour First, there are a few workout terms that apply to multiple disciplines: Most runs in the plan are easy to understand time-based runs with a particular zone (generally zone 2). 8 x 25 drills, RI=0:10 90sec. Usually called an Ironman 70.3 due to the total distance of the race in mileage, a Half Ironman involves 70.3 miles of self-propelled travel, broken down into a 1.2-mile swim, 56-mile bike, and 13.1-mile run . WU: Run 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity How to Build the Ideal 70.3 Training Week, Swim: 45min., Aerobic pulling MS: 10 x (90sec. at 110 rpm), Run: 50min., Strength 6 x 25 @ speed intensity, RI=0:20 MS: 40 minutes @ moderate aerobic intensity core strength, Bike: 75min., Strength To start this plan you should be able to: IRONMAN 101: A Six-Month Training Plan: Ironman itself offers a program crafted by New Zealand-based coach John Newsome. easy Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick. MS: 3x (5min. Foundation Run: 45 Minutes But just in case, a half ironman consists of a: This plan is ideal for those looking to complete their first half ironman. MS: 4 x 6min. MS: 3 x 200 @ threshold intensity, RI=0:45 CD: 16 minutes @ moderate aerobic intensity, Wednesday MS: Run 18 minutes @ threshold intensity WU: 300 @ low aerobic intensity Run off the bike: 60min. Download the app. Back up to 3100 using same paces, Brick: Total: 4hrs. Tempo Bike: 1 Hour WU: 300 @ low aerobic intensity To start this plan, you should already be running about 30 to 60 minutes a day, four to five days a week. What Is a Half Ironman Triathlon? MS: 10 x 30 seconds with 2-minute active recoveries WU: 300 @ low aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity Early Season Swim Workouts For Improving Race Pace, How to Build the Ideal 70.3 Training Week, A 20-Week Training Plan for Your First 70.3 Triathlon, Super Simple Ironman 70.3 Triathlon Training Plan, Triathletes Complete Guide to Training for a Half-Iron/70.3 Triathlon, Rock Your First Olympic Triathlon with This 16-Week Training Plan, A Three-Week Base Training Plan to Jumpstart Your Tri Season, Mental Mastery With Mark Allen Week 8: Biking Beyond Your Limits. MS: 8min. MS: 5 x 1min fast/30sec. WU: 10 minutes @ low aerobic intensity MS: 3 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down) 20 x 100 even race pace 10 SR, Bike: 60min., Threshold Create a personalized feed and bookmark your favorites. 2 x (1 x 100 at moderate +++ Swim Base: 1400 Yards Save my name, email, and website in this browser for the next time I comment. Im thrilled that you were able to finish successfully and without injury. WU: Run 5 minutes @ moderate aerobic intensity 2 x 100 mod hard, 5sec. Run: 20min. That said, you are welcome to sub-in your own favorite core exercises that you enjoy. easy 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) She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer. MS: Run 25 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday Saturday CD: Run 10 minutes @ moderate aerobic intensity, Tuesday CD: 300 @ low aerobic intensity, Saturday WU: 300 @ low aerobic intensity I can definitely make some recommendations for coaches if youd like. About the Plan: This 20 week program is an Intermediate Plan for 70.3 athletes. CD: Run 10 minutes @ low aerobic intensity, Friday CD: Run 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity 8 x 25 kick, RI=0:15 Also, do you think I can rearrange my days on occasion to fit with my schedule this summer? MS: Bike 45 minutes @ moderate aerobic intensity Week-3 Strength Training Week-9 Strength Training Week-15 RECOVERY Strength Training (2100m)55 minutes 2700m MS: 10x50m; 10x25m 1 x 100 5sec. MS: Run 30 minutes @ moderate aerobic intensity. Check out10 Weeks to Your Best 70.3a complete training program led by top endurance coach Jim Vancefree with Outside+ membership!
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