10 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity 1 x (200 FS in Z2 + 300 Pull in Z2 + 30 secs rest). 10 x 25 drills, RI=0:10 WU: 10 minutes @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday 10 x 25 kick, RI=0:15 Brick Workout: 2 Hours MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 WU: Bike 3 hours and 30 minutes @ moderate aerobic intensity This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 70.3 while balancing life and training. Zone 3 Feels like Mod. WU: 10 minutes @ moderate aerobic intensity Click here to browse our 8 to 48-week training plans (with email support). But a coach is not required in order to successfully train for a 70.3. 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) WU: 10 minutes @ moderate aerobic intensity Download the app. Hydration around the clocknot just during workoutsisabsolutely essentialas well. CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 1900 Yards CD: 33 minutes @ moderate aerobic intensity, Wednesday MS: 55 minutes @ moderate aerobic pace CD: 350 @ low aerobic intensity, Long Run: 2:40 CD: 350 @ low aerobic intensity, Saturday Swim Base: 3400 Yards FS Freestyle (also known as Front Crawl). These workouts can help improve your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. WU: 300 @ low aerobic intensity MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 MS: 55 minutes @ moderate aerobic pace A steady run, mainly in Z1-Z2. Monday - DAY OFF Tuesday - 2hour cycle/1 hour run Wednesday - 4km swim Thursday - 1.5 hour ride/ 1.5 . CD: 10 minutes @ low aerobic intensity, Thursday Tuesday 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. Including beginner, intermediate, advanced, masters (40+) and off-season PLANS, Table of Contents (click to scroll to each section), Discounted TrainingPeaks Premium (optional). 10 x 25 @ speed intensity, RI=0:20 MS: Run 40 minutes @ low aerobic intensity, Sunday CD: Run 10 minutes @ low aerobic intensity, Thursday CD: 10 minutes @ moderate aerobic intensity, Saturday MS: 12 x 1 minute @ VO2max intensity with 1-minute active recoveries @ recovery intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Half Ironman 24 Week Beginner Training Plan for Peak Performance on To get the 8-week version of this plan and access to the Strength & Conditioning guide, please. CD: 350 @ low aerobic intensity, Saturday CD: 300 @ low aerobic intensity, Long Run: 1:10 MS: Run 2 hours and 20 minutes @ moderate aerobic intensity 2 x (50 FS in Z2 + 50 FS in Z4 + 20 sec rests). The name half-iron comes from the standardized distancesin triathlon. 7 x 50 @ speed intensity, RI=0:20 After all, one doesnt simply wake up and decide they want to race a 70.3. 10 x 25 drills, RI=0:10 WU: Run 10 minutes @ low aerobic intensity WU: Bike 1 hour and 45 minutes@ moderate aerobic intensity 5 x 50 @ speed intensity, RI=0:20 The plan begins with 5,400 yards of swimming, 5 hours and 10 minutes of cycling, and 2 hours and 33 minutes of running in Week 1. An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. Brick Workout: 1:35 Half-Ironman Triathlon WU: Bike 2 hours @ moderate aerobic intensity This plan is spread across the 20 weeks to allow you to progress while minimizing the risk of overtraining and injury. WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity We include these workouts in our training plans too, in the lead up to race day. The cycle workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and devices such as Garmin. Swim Base: 1900 Yards CD: 350 @ low aerobic intensity, Bike Long Hill Climbs: 1:20 That means youll be training almost every day, for a period of months, with longer rides and runs at the weekends. Average weekly training hours are 7:00 with the biggest week at 9:19 hours. 8 x 25 drills, RI=0:10 MS: 3 hours and 55 minutes @ moderate aerobic intensity Looking to race a half-Ironman distance in the next six months? It is definitely doable, you just have to race and train smarter. WU: 10 minutes @ moderate aerobic intensity PDF EXPERIENCED ATHLETE 24-Week IRONMAN Training Plan - ENDURANCEWORKS Sprint Triathlon To help you train at the right levels, we use five training zones, based on feel or heart rate. uch as, during the off-season, or anytime youre taking a break from racing. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:10 MS: Run 30 minutes @ moderate aerobic intensity, Friday 5 x 200 @ threshold intensity, RI=0:20 CD: 300 @ low aerobic intensity, Long Run: 2:30 1 x (50 FS in Z2 + 50 FS in Z3 + 20 secs rest). 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. 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? Unlimited Athlete Price Rise - Dec 1st 2021. e cant thank everyone enoughfor all your support! Swim Base: 1800 Yards Think about the conditions for your training and racing. 10 x 25 kick, RI=0:15 An IRONMAN, or long-course triathlon, is one of the biggest physical challenges in sport. WU: Run 10 minutes @ moderate aerobic intensity 12-Week Half Ironman Triathlon Training Plan | Coach - coachmaguk CD: 350 @ low aerobic intensity, Tuesday 5 x 150 @ VO2max intensity, RI=1:15 MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 45 minutes (including warm-up and cool-down) Success! WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity 3 x 200 @ threshold intensity, RI=0:45 Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. CD: Run 10 minutes @ moderate aerobic intensity. Tuesday 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. Average weekly training hours are 10:13 with the biggest week at 13:42 hours. 1 x (100 FS in Z2 + 100 Pull in Z4 + 20 secs rest). Run Lactate Intervals: 44 Minutes WU: 350 @ low aerobic intensity Training will start to include more higher-intensity work and race-pace efforts. Ironman is a trademarked name for races owned by the Ironman brand; they have also trademarked Ironman 70.3. Many people use 70.3 as shorthand for all races, in much the same way they use Kleenex for all facial tissue or Band-Aid for all adhesive bandages. Swim Base: 40 Minutes DRILL Your preference of swim technique drill. The peaks phase of training begins today. 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. Swim Fartlek + Sprint: 2700 Yards This half Ironman plan covers many weeks of challenging, but attainable training for someone who has some endurance experience, and ideally some Olympic distance races within the past season. 10 x 25 drills, RI=0:10 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 CD: 10 minutes @ moderate aerobic intensity, Saturday Eating protein and carbohydrate within the recovery window, when your body is most receptive to fuel, helps your body to repair the muscles and grow back stronger. 10 x 25 kick, RI=0:15 Brick Workout: 1:20 After the first event, you can fine-tune your racing strategy to hit specific time goals on the swim, bike, and run. CD: 350 @ low aerobic intensity, Bike Lactate Intervals: 1:30 Your 6-Month IRONMAN Training Plan | ACTIVE WU: Swim 1.5 km Swim Base: 2900 Yards CD: 10 minutes @ moderate aerobic intensity, Wednesday Foundation Bike: 1 Hour WU: 350 @ low aerobic intensity MS: Run 45 minutes @ threshold intensity, Friday WU: 350 @ low aerobic intensity For your first 70.3, its not typically recommended to set a time goalinstead, most coaches advise first-time athletes to focus on simply finishing. 10 x 25 drills, RI=0:10 Running Strides:MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 10 x 25 kick, RI=0:15 10 x 25 drills, RI=0:10 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. 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. PDF RUN | Novice IRONMAN 24 week Training Plan - tri club The plan builds up to race day and helps improve your fitness and confidence for your target event. WU: 350 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity Physical training comes from mostly short sessions but 5-6 days per week with 1-2 workouts per day. 10 x 25 kick, RI=0:15 Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications (below). CD: 10 minutes @ moderate aerobic intensity, Saturday 9 x 50 @ speed intensity, RI=0:20 WU: Run 10 minutes @ moderate aerobic intensity MS: Run 1 hour and 20 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity WU: 250 @ low aerobic intensity 10 x 25 drills, RI=0:10 The conditioning priorities in this phase are developing aerobic capacity and building endurance. Swim: 1:30:00 Bike: 6:15:00 Run: 2:15:00 Ironman training plan week total: 10:00:00 Monday MS: Run 20 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity. WU: Run 10 minutes @ moderate aerobic intensity Just make sure you do at least some of your training outside on the bike you intend to use during your triathlon. Our Plan. Break up your swim workouts, into smaller chunks with regular rest periods. There are usually two 40-minute strength and conditioning sessions per week with our IRONMAN 70.3 triathlon plans. Swim Base: 4100 Yards WU: 250 @ low aerobic intensity MS: Run 35 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity 1 x (100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest). WU: 350 @ low aerobic intensity 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) MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 This week you will maintain your fitness and eliminate any traces of fatigue. Long Bike: 5:45 CD: 31 minutes @ moderate aerobic intensity, Wednesday CD: 11 minutes @ low aerobic intensity, Thursday MS: 2,800 @ moderate aerobic intensity MS: Run 2 hours and 10 minutes @ moderate aerobic intensity MS: 4,225 @ maximum intensity This is typically six to eight weeks before the race (depending on the athlete and their experience). MS: 38 minutes @ threshold intensity WU: 10 minutes @ moderate aerobic intensity Swim Base: 2600 Yards For example, a 12-week plan starts off at a higher level than a 36-week plan because with 12 weeks left theres not as much opportunity to build up slowly. Many people wonder if hiring a triathlon coach for a half-iron triathlon is a worthwhile investment. CD: 300 @ low aerobic intensity, Foundation Run: 50 Minutes CD: 10 minutes @ moderate aerobic intensity, Wednesday Swim Base: 3100 Yards MS: Run 45 minutes @ moderate aerobic intensity, Sunday 3 x 200 @ threshold intensity, RI=0:20 Swim Base: 1800 Yards Swim Base: 3700 Yards CD: Run 10 minutes @ moderate aerobic intensity, Tuesday CD: Run 10 minutes @ low aerobic intensity, Thursday Free 6-month Ironman 70.3 training plan - 220 Triathlon MS: 6 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 WU: 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 Swim Fartlek + Sprint: 2575 Yards CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:50 7 mins in low Z4 + 60 secs recovery in Z1. As already outlined above, be sure to choose a plan that suits your time commitments, and make sure its well balanced. CD: 350 @ low aerobic intensity, Saturday WU: Run 10 minutes @ moderate aerobic intensity Foundation Run: 45 Minutes 1 x (100 FS in Z2 + 100 FS in Z4 + 30 secs rest). Swim Base: 2700 Yards WU: 350 @ low aerobic intensity This ensures youre used to the feel and handling of your race-day bike. What does a solid foundation look like? CD: 10 minutes @ moderate aerobic intensity. 10 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Friday Youll get more out of following a pre-planned workout, than you will by plodding up and down aimlessly. MS: 9 x 100 @ moderate aerobic intensity, RI=0:05 15 mins in upper Z3 + 2 mins recovery in Z1. MS: 3,500 @ moderate aerobic intensity 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. This week is a recovery week. CD: 350 @ low aerobic intensity, Steady State Bike: 1:45 You should also include some runs straight after cycling, just to get used to the feeling. Then settle in to a steady Z2 pace for the remainder. MS: 2 hours and 10 minutes @ moderate aerobic intensity MS: 1 hour and 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. MS: Run 30 minutes @ low aerobic intensity, Long Bike: 2:30 Plan Overview The training plan progresses from 6 up to 13.5 hours (peak) of training per week (including strength Brick Workout: 4:30 MS: Run 20 minutes @ moderate aerobic intensity, Sunday