If this plan doesn't exactly fit your life schedule, please contact us and we can advise on personalized plans as well. Build x 200 MS: 1 hour and 10 minutes @ moderate aerobic intensity 6min. MS: 10 x ( CD: 300 @ low aerobic intensity, Brick Workout: 1:45 +++ This will allow you to set your heart rate zones for the rest of the plan. 15min. In the meantime, if youre looking for a coach to develop a custom intermediate plan, I highly recommend Tony Rich at EventHorizon Endurance Sport, Jon at E3C coaching, or the team over at Multisport Mastery. Hi Megan! 6 x 50 @ speed intensity, RI=0:20 +++ Half IRONMAN 70.3; IRONMAN 140.6; Triathlon Off-Season; IRONMAN Off-Season; . Wednesday: Swim 800 yards total. Your days off are Mondays, your long rides are on Saturdays, and your long runs are on Sundays. IRONMAN 70.3 TRAINING PLAN // 20 WEEKS // INTERMEDIATE athlete. CD: 10 minutes @ moderate aerobic intensity, Wednesday From training zones to understanding TrainingPeaks data to fueling guidelines to Zwift routes, her website is a resource that will support your training journey from start to finish. tempo effort aero 80-90rpm, Run: 80min., Tempo This one is a little bit of a different style plan, but I think would still be useful for your first half! +++ Run: 50min. CD: 200 @ low aerobic intensity. Training plans Whatever your standard, ability, goal and time available we will have a triathlon training plan for you. CD: Run 10 minutes @ low aerobic intensity, Friday +++ WU: Run 10 minutes @ low aerobic intensity 1 Swim Super easy, flat ride WU: 300 @ low aerobic intensity Swim the maximum-intensity segment as though it were a race. 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: 10 x (90sec. Ready to tackle your first half-iron triathlon? MS: Run 16 minutes @ threshold intensity How to Build the Ideal 70.3 Training Week, Swim: 45min., Aerobic pulling 12 x (90sec. MS: Run 50 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity core strength easy WU: 200 @ low aerobic intensity +++ Is this still available by chance? +++ 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) 4 Swim as every 6th lap over kick 2 x (15min. Your training is reduced to allow your body to fully absorb your recent training and prepare for the harder training to come in weeks 5-7. easy 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: 10 minutes @ low aerobic intensity You may see workouts that call for a mixture of zones. at 110 rpm MS: 3 x 200 at 80% 10 SR When working in this zone you are able to hold a conversation. easy, Swim: 60min., Speed (*standard disclaimer, this is for informational purposes and shouldnt be considered individual training advice ), Your email address will not be published. 90sec. 4min. CD: 10 minutes @ moderate aerobic intensity, Sunday at 90 rpm MS: 8 x 25 Variable paces w/ 10 SR 6 x 75 @ VO2max intensity, RI=0:45 8 x 25 kick, RI=0:15 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: 10 minutes @ moderate aerobic intensity The key is simply to make sure youre incorporating some core training regularly. alternating: 5 swim, 5 pull I get what youre saying though, and totally understand how following something time-based could be tough depending on your personal training terrain and training style. Olympic-Distance Triathlon Threshold The peak phase of this 70.3 training plan begins this week. Compare to week 5, Swim: 60min., Race specific hard 85-95 rpms/4min. easy), Swim: 50min., Recovery MS: 2 x 400 @ threshold intensity, RI=1:15 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. 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. MS: 60min, steady aero effort, Run: 50min., Threshold If you dont have a heart rate monitor, take your heart rate manually at 10 minutes and again at 30 minutes, then take the average. 6 x 25 @ speed intensity, RI=0:20 easy 3min. Create a personalized feed and bookmark your favorites. MS: 1 hour and 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity WU: 250 @ low aerobic intensity Structured Workouts automatically sync with compatible devices and guide you through workouts in real time. Thanks so much for creating a plan that was so easy to understand and very manageable time-wise. CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:10 Compare to week 5, Run: 60min., Run test 20 x 50 race effort on 5 SR core strength, Bike: 75min., Strength CD: 300 @ low aerobic intensity. easy, Swim: 75min., Endurance If you dont have a heart rate monitor or dont want to measure heart rate, you can train by using the RPE (rate of perceived exertion) listed next to the zones above. If this plan doesn't exactly fit your life schedule, please contact us and we can advise on personalized plans as well. from above interval fast/ 15sec easy, Swim: 60min., Speed CD: 10 minutes @ moderate aerobic intensity, Friday I was able to cross the finish-line generally feeling good and without injury! Swim Threshold + Sprint: 1400 Yards hard Great to hear from you. MS: 55 minutes @ moderate aerobic pace MS: 4 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 800 pull steady (paddles/buoy/band) 4 x 25 kick, RI=0:15 +++ I do love the core listed as well, somebody needs to spell it out for me in order for me to actually follow through with it Thanks in advance!! build, Swim: 90min., Strength 8 x 25 kick, RI=0:15 MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 tempo/ 2min. Use 10 seconds rest between drills. +++ +++ Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 CD: 300 @ low aerobic intensity, Saturday WU: 10 minutes @ moderate aerobic intensity +++ WU: Run 10 minutes @ moderate aerobic intensity If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. 4 x 75 @ VO2max intensity, RI=0:45 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. Sprint for signs Start by riding at a good pace (RPE 7). WU: 300 @ low aerobic intensity CD: 16 minutes @ moderate aerobic intensity, Wednesday at threshold (10K pace), hard MS: Run 20 minutes @ moderate aerobic intensity MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 WU: 300 @ low aerobic intensity Bike Long Hill Climbs: 1:05 MS: Run 40 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 CD: 300 @ low aerobic intensity, Wednesday core strength, Swim: 30-40min, Endurance at race effort/ 2min. They were designed for training in a 25 yard pool. 2 x (1min,. For drills, follow 25m of each then last 25m is normal crawl (totalling 100m). A typical week has 2 swims, 3 bikes, 3 runs, and 2 strength sessions. CD: Run 10 minutes @ moderate aerobic intensity Swim Base: 1000 Yards MS: 3 x 200 @ threshold intensity, RI=0:45 aero tempo 80-85 rpm, Run 60min., Tempo easy easy) Swim Base: 1400 Yards MS: Run 20 minutes @ moderate aerobic intensity Alison Freeman: USAT Level II Endurance, IRONMAN, & TrainingPeaks Level 2 Certified Triathlon Coach. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 8 x 25 kick, RI=0:15 MS: 1,000 @ moderate aerobic intensity MS: 2 x 200 @ threshold intensity, RI=0:45 Endurance WU: 10 minutes @ moderate aerobic intensity Run off the bike: 20min. Running is Heart Rate and Pace guided. WU: Run 10 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 2023 "HALF IRON DISTANCE - Waco, Texas" - 24 WK - INT HALF IRON DISTANCE - Triathlon Training (+ Strength Training for the Intermediate Triathlete) MS: 6 x (5min. This is a swim time trial workout. WU: Bike 1 hour @ moderate aerobic intensity 5min. 8 x 25 kick, RI=0:15 Brick Workout: 1 Hour Run 10 minutes @ moderate aerobic intensity, Tuesday (See more training plans here.). tempo/3min. In Joe Skipper's case, that's the hotel pool behind the finish line. Foundation Run: 1 Hour These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. WU: 10 minutes @ moderate aerobic intensity 8 x 25 kick, RI=0:15 MS: 3 x 12min, aero 80-91 rpm/3min. It is doubled to a 40-week training plan. *Please note, this plan is for personal use only and should not to be distributed on other websites or used for commercial purposes.*. CD: 10 minutes @ moderate aerobic intensity, Wednesday CD: 300 @ low aerobic intensity. WU: 300 @ low aerobic intensity 100 at or slightly above race pace Save my name, email, and website in this browser for the next time I comment. Your email address will not be published. hard 50-60 rpm/4min. 50 Back 3 x 200 at 85% 10 SR Switch between a zone 2 ride for about 30 minutes, then zone 3 for about 20 minutes. CD: Run 10 minutes @ moderate aerobic intensity 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. easy If too difficult, you can switch to a zone 2 ride for the entire duration. (As a personal example, when training for road races, I 100% prefer mileage-based running plans rather than time-based plans). Foundation Bike: 1 Hour Sprint Triathlon! WU: Run 10 minutes @ moderate aerobic intensity tempo Run: 50min., Fartlek 5min. 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. CD: 13 minutes @ moderate aerobic intensity, Wednesday easy Heading out the door? Want to transform your triathlon knowledge, training, and performance? Finish with running strides: Swim Base: 1700 Yards CD: 300 @ low aerobic intensity, Run Lactate Intervals: 32 Minutes 30min. WU: Run 10 minutes @ moderate aerobic intensity +++ However, if you currently feel swimming is your weak link, you can adjust the plan to include an extra swim each week. best effort 60-65 rpms/4min. easy) Long Bike: 2:30 CD: 10 minutes @ moderate aerobic intensity, Sunday +++ above race/ 3min. Foundation Run: 45 Minutes Swim Fartlek + Sprint: 1700 yards 8 x 25 kick, RI=0:15 Calling that a 2 hr ride (RPE 6) leaves out the 35 mph descents and 1,600 ft total altitude (starting at 1,000 ft). MS: 1,500 @ moderate aerobic intensity MS: Bike 40 km CD: 22 minutes @ moderate aerobic intensity, Wednesday ), but if you poke around here you can find a lot of helpful sports nutrition topics. Sure, coach recommends appreciated. The very first workout in this plan is conducting a lactate threshold field fitness test. TT/ 5min. Swim Base: 1400 yards 8 x 25 Variable paces w/ 10 SR CD: 300 @ low aerobic intensity, Run Speed Intervals: 39 Minutes 6 x 100 @ VO2max intensity, RI=1:00 MS: 3x 800 Pull 30 SR 8 x 25 drills, RI=0:10 CD: 10 minutes @ moderate aerobic intensity, Sunday Way to go Andy! easy 1 x 100 race pace Run: 30min. CD: 250 @ low aerobic intensity, Long Run: 1:05 The schedule consists of at least 3 workouts per week in each sport, 1 day of strength training and 1 to 2 days of core work as well. A typical week has 2 swims, 3 bikes, 3 runs, and 2 strength sessions. CD: Run 10 minutes @ moderate aerobic intensity 8min. Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Before starting the plan, you must be relatively fit, injury free and with no health concerns. Foundation Run: 50 Minutes Photo: Tom Pennington/Getty Images for Ironman. easy Tempo Runs: Whatever the duration, allow a 10 minute warm up (RPE 6 / Zone 2) and 10 minute cool down on each end. 200 easy How Long Does It Take To Recover From A 70.3? MS: 16 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity Foundation Bike: 1 Hour Repeat 2 times through. Does that make sense? 2 x (30sec. 2 Small paddles only 2 x (30min. Bike: 3hrs., Endurance Saturday core strength, Swim: 60min., Threshold This phase is long enough to allow a gradual, steady buildup of training volume. race effort aero/10min. MS: 15 x 200 pull (band/buoy/paddles) 15 SR Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). Saturday Use our 20 week 70.3 Training Plan to prepare. CD: Run 10 km, Tuesday +++ 6 x 25 @ speed intensity, RI=0:20 Run: 50min., Speed MS: Run 30 minutes @ moderate aerobic intensity. 8 x 25 kick, RI=0:15 The rest days arent completely random, but do tend to rotate between either Weds/Fri OR Thurs during the week, depending on the overall training volume for the week. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. 50 easy kick January 28, 2020 by Chrissy Carroll 26 Comments. CD: 300 @ low aerobic intensity, Tempo Run: 34 Minutes MS: 45min. Hopefully I can answer these clearly (*disclosure not individualized training advice, for informational purposes only) WU: 10 minutes @ moderate aerobic intensity easy, Bike: 90min., RPM work MS: 2 x ( easy), Swim: 60min. MS: 4 x (6min. Download the app. Foundation Run: 55 Minutes WU: Run 10 minutes @ moderate aerobic intensity max rpm/45sec. core strength, Bike: 80min., Threshold To start this plan you should be able to: Make sure you make it hard for yourself. Right now I dont have any intermediate plans on the blog, but hopefully there will be in the future. Take approximately 30 seconds rest between. CD: 30 @ low aerobic intensity, Foundation Run: 35 Minutes CD: Run 10 minutes @ moderate aerobic intensity, Tuesday CD: 300 @ low aerobic intensity, Fartlek Run: 30 Minutes How Long Does It Take To Recover From A 70.3? CD: Run 10 minutes @ low aerobic intensity, Thursday Foundation Bike: 1 hour An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. MS: 3 x 200 @ threshold intensity, RI=0:45 10 x 50 dive start fast on 30 SR Back up to 3100 using same paces, Brick: Total: 4hrs. 50 easy kick) However, when possible try to leave the weekend sessions as-is on the schedule. CD: 300 @ low aerobic intensity, Tempo Run: 32 Minutes CD: 10 minutes @ moderate aerobic pace, Friday repeat back down to 25s CD: Run 10 minutes @ low aerobic intensity, Friday 10K to 5K effort/2min. Want to transform your triathlon knowledge, training, and performance? IRONMAN and IRONMAN 70.3 are registered trademarks of World Triathlon Corporation (WTC). I am unable to access it. 5 x 75 @ VO2max intensity, RI=0:45 easy), Swim: 45min., Aerobic strong pick ups/1min. Swim Base: 1450 Yards Swim Base: 1750 Yards Tuesday Remember, the purpose of this plan is to just get you across that finish line successfully (not necessarily to have you breaking records). CD: 9 minutes @ low aerobic intensity, Thursday WU: 300 @ low aerobic intensity Run off the bike: 30min. at 95 rpm In Joe Skipper's case, that's the hotel pool behind the finish line. Because it is easy to follow, its one of the most popular training plans on Triathlete, helping thousands of triathletes successfully cross the finish line of their first half-iron/70.3 triathlon. MS: 60min. MS: 4 x 6min. Foundation Bike: 30 Minutes MS: 2,000 @ moderate aerobic intensity 6 x 50 drills, RI=0:10 MS: 2 x (12 x 25 fast 10 SR, 100 kick fast) easy I'm a dietitian, personal trainer, runner, triathlon coach, foodie, not-so-extreme couponer, and all around fun lovin' gal. Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. CD: 300 @ low aerobic intensity, Sunday Quickly view upcoming workouts in the TrainingPeaks app. easy), Celebrate the fact that you finished this 70.3 intermediate training plan (and hopefully earned a PR!). MS: 12 x 30sec. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday CD: 300 @ low aerobic intensity, Thursday Plan for your event in the TrainingPeaks calendar. easy This is a swim time trial workout. Track your weight, sleep, hours, fatigue and stress while you train. WU: Run 10 minutes @ moderate aerobic intensity at threshold 10K effort/90sec. Repeat 3 times through. 15min. big gear, strong/4min. Run: 30min. 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: 18 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity Also, do you think I can rearrange my days on occasion to fit with my schedule this summer? Your workout might look something like this: Some swims are focused on distance, others are focused on technique, and others on speed. MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down) Create a personalized feed and bookmark your favorites. Foundation Bike: 90 Minutes tempo Have an idea of proper training zones. 20 x 100 even race pace 10 SR, Bike: 60min., Threshold faster than previous 100s CD: Run 10 minutes @ moderate aerobic intensity. IRONMAN 70.3 TRAINING PLAN // 20 WEEKS // INTERMEDIATE athlete. 400 choice 8 x 25 kick, RI=0:15 Speed 8 x 25 kick, RI=0:15 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. It is not meant for advanced athletes looking to PR. WU: Run 10 minutes @ low aerobic intensity You should be able to click on the link and the download comes up in Google Drive. Download the app. 200 buoy 90+ rpm) +++ Chychota became a professional triathlete in 2003, racing to podium positions at Ironman events around the world, including a win at Ironman Malaysia in 2004. Theres all kinds of training methodologies that can work for people, so this one was just a little different to experiment with (and was created in partnership with another coach Im a fan of, Jon Fearne). MS: 3 x ( easy) 15min. 600, 500, 400, 300, 200, 200 +++ WU: 10 minutes @ low aerobic intensity It probably won't fit your race calendar exactly, but it's long enough that you should be able to adjust. WU: 300 @ low aerobic intensity MS: 7 x 90sec. Bike Short Climbs: 1:05 CD: 10 minutes @ moderate aerobic intensity, Wednesday WU: 300 @ low aerobic intensity MS: 1 hour and 40 minutes @ moderate aerobic intensity | Run 4 miles moderate + 2 x 10-second hill sprints. Brick Workout: 55 Minutes Athletes goals are my #1 priority when I develop training plans and implement practices into workouts. CD: 10 minutes @ moderate aerobic intensity, Friday MS: 12min. 2min. WU: 300 @ low aerobic intensity 8 x 50 as 1 sprint/1 easy 30 SR MS: Run 12 minutes @ threshold intensity MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 build 72 to 95 rpm easy /3min. Foundation Run: 40 Minutes Rode 34 yesterday w/ many steep climbs. Saturday MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 7 x 25 @ speed intensity, RI=0:20 Swim Fartlek + Sprint: 1750yards MS: Run 10 minutes @ moderate aerobic intensity easy) 8 x 25 drills, RI=0:10 Upload completed workouts from your favorite tracking app or device. Consult with your doctor before starting any training plan. Here is each one. 600 as pull neg. WU: Swim 1.2 miles Bike: 60min., Low resistance 2 x 75 as 25 sprint/50 steady 15 SR +++ 8 x 25 drills, RI=0:10 best possible distance, Run 45, Run Test WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity race effort/10min. (15min. +++ The second training priority is threshold-intensity training in all three disciplines. Saturday MS: 1 hour and 25 minutes @ moderate aerobic intensity Kick 300, 200, 100 2 x 100 mod hard, 5sec. 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. +++ +++ MS: 6 x 100 as CD: 300 @ low aerobic intensity. CD: Run 10 minutes @ moderate aerobic intensity 4 x 25 build to fast @ :30 +++ Bike: 3hrs. Swim Fartlek + Sprint: 1600 Yards 200 easy buoy only Tempo Bike: 55 Minutes Run: 20min easy, Brick: 1:45 total, Strength easy Training hours per week will range from 6-11 hours. 10 x 200 descend 1-5, 6-10 15 SR, Brick: Total: 2hrs. WU: 300 @ low aerobic intensity Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick. 8 x 25 kick, RI=0:15 MS: 3 x (8 x 25 fast free 10 SR Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. at 110 rpm), Run: 50min., Strength CD: 10 minutes @ moderate aerobic intensity, Sunday Download the app . Can someone please send a copy to me or post it? Run: 20min. 8 x 25 kick, RI=0:15 Guess those are the specific details a cyclist (my primary sport for many years) looks for. MS: Run 15 minutes @ moderate aerobic intensity SE/ 2min. 1min easy) Hi Jacquelyn Ideally AM/PM workout, but if your schedule requires it you can do them back to back. Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 2min. CD: 300 @ low aerobic intensity, Saturday +++ 7min. Swim workouts 40 min is the total time, which should include 10 minutes of comfortable warm up, then do 500 m total of drills, then do 2x400m as a main set, then 10 min of cool down. CD: Run 10 minutes @ moderate aerobic intensity MS: 10 x 75 fast 15 SR 15min. CD: Run 10 minutes @ moderate aerobic intensity Also are you supposed to rest 10 seconds between every 25m length of the drills, and then take 60 seconds between every 100 m? MS: 8 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down) Run off the bike: 30min. Finally are you supposed to take any breaks during each set of the 2x400m portion of the workout. WU: Run 10 minutes @ moderate aerobic intensity tempo/ 1min. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Thank you for the resources. MS: Run 20 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:30 You can gauge measurements off of power/ feel / or heart rate. Recovery Bike: 20 Minutes MS: Run 20 minutes @ moderate aerobic intensity 200 easy) 5 x 100 target race pace 10 SR, Bike: 60min., This 70.3 intermediate training plan is designed to help athletes improve on their times. MS: 6 x (4min. +++ In order to begin training, you should currently be exercising at least 3 to 4 hours per week regularly. WU: 300 @ low aerobic intensity Bike: 90min., Tempo WU: 300 @ low aerobic intensity +++ +++ WU: 10 minutes @ moderate aerobic pace For all levels. easy CD: 10 minutes @ recovery intensity, Sunday 100 easy, Brick: Total: 3:15 hours Read this article on the new Outside+ app available now on iOS devices for members! Week 1 Monday: Rest. Also, some of the swim workouts are specific to open water. Bike: 90min., Tempo 8 x 25 drills, RI=0:10 Week-3 Strength Training Week-9 Strength Training Week-15 RECOVERY Strength Training (2100m)55 minutes 2700m MS: 10x50m; 10x25m MS: 7 x (4min. 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. core strength, Bike: 60min, Strength Swim Base: 2500 Yards CD: Run 10 minutes @ moderate aerobic intensity, Wednesday CD: 300 @ low aerobic intensity, Saturday +++ This is great so glad you were able to find this and that it will help you train for a half! Record time, heart rate, Bike: 4hrs., Tempo 5 x 600 as 1 swim/1 pull steady 15 SR 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. Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. at 95 rpm, 3min. Swim Fartlek + Sprint: 1600 Yards Run off the bike: 10min. MS: Bike 45 minutes @ moderate aerobic intensity Shallow water start floating in ready position feet up behind you then go again 10 meters flat out then easy. MS: 2000 continuous, build each 500 CD: 10 minutes @ moderate aerobic intensity, Wednesday Long brick workouts, a swim time trial, and an optional Olympic distance tune-up triathlon also help build race-specific fitness. SE /2min. at 105 rpm easy) This plan is recommended for athletes who have been training consistently and are currently able to swim 1,500 yards, bike 30 miles and run 3 miles continuously. I followed the plan, did the training and come race day I wasnt nervous. core strength, Bike: 90min., Threshold Swim Base: 2512 Yards 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. WU: 300 @ low aerobic intensity You are looking at between 5 and 6 days a week of training sessions. Please see our terms, definitions and sample workouts page for more insight to our plans. I would really like to download a copy but seem unable to access the link are you please able to send a copy? +++ 8min. 15min. Swim Base: 1300 Yards Multisport Mastery https://multisportmastery.com/ +++ Wednesday 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) CD: Run 10 minutes @ low aerobic intensity, Friday Swim Threshold + Sprint: 1600 Yards MS: 4 x 200 @ threshold intensity, RI=0:45 CD: 300 @ low aerobic intensity, Tempo Run: 40 Minutes Sunday +++ easy 80-90rpm 70.3 Triathlon Training Plan: A Time-Efficient Program. 8 x 25 kick, RI=0:15 Foundation Bike: 45 Minutes $112.49 USD for the first year, billed yearly. MS: 60min. 15min. MS: Run 20 minutes @ moderate aerobic intensity The primary objectives are developing aerobic capacity, endurance, and injury-resistance. If youve been doing sprint or Olympic distance triathlons for a while, you may be thinking about taking the plunge and tackling a 70.3. at 90 rpm, 4min. Which comes down to as little as $3.55 per week for unlimited training plans and ongoing certified . CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 8 x 25 kick, RI=0:15 10K pace/2min. If you cant find a sprint triathlon to participate in today, do a sprint triathlon time trial of this format on your own instead. If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Your pre-race taper begins on Thursday. Long Bike: 3 Hours 1min. WU: Run 10 minutes @ moderate aerobic intensity Most weeks have 4 days of cycling. MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 core strength, Bike: 60min., Strength easy) MS: 5 x (4min. +++ Throughout the plan, weekly training hours range from 7:15 to 14:15. choice rpm), Run: 45min., Hill reps as 8 x 1min 6 x 50 @ speed intensity, RI=0:20 easy) Take approximately 30 seconds rest between. 15min. 8 x 25 drills, RI=0:10 at 10K effort/2min. 2 x 200, 2 x 100 as: swim easy, pull, Bike: 60min., Recovery spin The build phase of this 70.3 training plan begins this week. Shes worked with a broad range of triathletes, from beginners to professionalssending athletes to world championships in iron-distance, 70.3, USAT short-course, and XTERRA. 8 x 25 drills, RI=0:10 easy From this day forward your training will steadily decrease (relative to preceding weeks) to ensure youre rested and ready to perform on race day. MS: 12 x (5min. +++ +++ once demanded 15-20 hours each weekon top of work, family, travel and other time commitments. MS: 7 x 45sec. MS: 5 x (4min. Repeat 3 times adding 2 extra to each exercise on each new repetition. Hard to define these in time? WU: 10 minutes @ low aerobic intensity Welcome to IRONMAN 70.3 Waco, where the heat is hot, the hills are steep, and the competition is fierce! 100 easy tempo 6min. 8 x 25 drills, RI=0:10 Foundation Bike: 1:45 WU: 300 @ low aerobic intensity I do have a couple of questions regarding how youre supposed to go about some of these workouts. WU: 10 minutes @ moderate aerobic intensity Congrats on finishing your first 70.3! Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout.
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