Hi Hannah so strange! tempo/ 2min. easy) 8 x 25 kick, RI=0:15 WU: 300 @ low aerobic intensity https://www.verywellfit.com/ultimate-triathlete-diet-guide-4584554, Swimming: capable of swimming comfortably for 30 minutes, Cycling: able to cycle 60 minutes continuously at a comfortable pace, Running: able to run 40 minutes continuously, Zone 4 Sub-Max efforts (100-105% threshold heart rate), RPE = 8 to 9, Zone 3 Tempo (about 90-98% of threshold heart rate), RPE = 7 to 8, Zone 2 Base Endurance (about 80-88% of threshold heart rate), RPE = 6, Zone 1 Recovery, anything lower than base (generally around 67-76% threshold heart rate), RPE = 5 to 6. +++ MS: 30min. MS: 3 x 200 @ threshold intensity, RI=0:45 MS: Run 35 minutes @ moderate aerobic intensity Swim the maximum-intensity segment as though it were a race. 15min. CD: 10 minutes @ moderate aerobic intensity, Wednesday The One Subscription to Fuel All Your Adventures. 50 fast/25 easy 15 SR +++ Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. Certain work computers may block these types of links though. This is a swim time trial workout. I loved your training plan for the Olympic distance triathlon and thinking about using this for my first half! CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:30 Brick Workout: 2:30 15min. repeat back down to 25s This one is a little bit of a different style plan, but I think would still be useful for your first half! MS: 60min. 15min. 2 x (1min,. 2 x (1 x 100 at moderate CD: Run 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Friday MS: 1 hour and 55 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity CD: 10 minutes @ moderate aerobic pace, Sunday easy Compare to week 5, Run: 60min., Run test Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Friday: Swim 800 yards total. MS: 1 hour and 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. MS: 14 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity CD: 9 minutes @ low aerobic intensity, Thursday Core workouts: There are several quick core workouts that are used throughout this plan. The swim workout in week 2 says 40 min swim, then is followed by 10 min warm up, drills, 2x400m (fast), and 10 min cool down. +++ CD: 300 @ low aerobic intensity, Foundation Run: 50 Minutes WU: 250 @ low aerobic intensity 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. 1 Swim Use 10 seconds rest between drills. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. A typical week has 2 swims, 3 bikes, 3 runs, and 2 strength sessions. Bike Short Climbs: 1:05 at 90 rpm WU: Run 10 minutes @ moderate aerobic intensity Foundation Run: 55 Minutes 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) 3min. Do you have any plans that youd recommend if I wanted to shoot for a PR next time? WU: 17 minutes @ moderate aerobic intensity 8 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity, Brick Work: 55 Minutes If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. That said, if you feel uncomfortable, its not harmful to take a longer rest since the main focus is form feel free to do a 20 sec rest if needed. strong pick ups/1min. WU: Run 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity Bike: 3hrs., Endurance CD: Run 5 minutes @ moderate aerobic intensity, Friday WU: 300 @ low aerobic intensity max rpm/45sec. +++ Brick Workout: 1 Hour MS: 1,000 start easy, build to hard (note time) +++ How Long Does It Take To Recover From A 70.3? Im curious, how come the Rest days seem to be randomly distributed throughout the week? hard 50-60 rpm/4min. 5min. WU: 300 @ low aerobic intensity MS: 8min. 5-10min. Please see our terms, definitions and sample workouts page for more insight to our plans. 15min. MS: 20min. MS: 2 hours and 10 minutes @ moderate aerobic intensity 4 x 100 @ VO2max intensity, RI=1:00 Take approximately 30 seconds rest between. easy) Repeat 3 times adding 2 extra to each exercise on each new repetition. Tempo Bike: 55 Minutes core strength Swim the maximum-intensity segment as though it were a race. WU: 10 minutes @ moderate aerobic intensity 8 x 25 FAST 10 SR Great to hear from you. Bike: 90min., Aerobic 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. Run: 50min., Speed Warm up at a comfortable pace for 10-20 minutes. 6min. 2 x 100 mod. MS: 8 x 30 seconds with 2-minute active recoveries I was able to cross the finish-line generally feeling good and without injury! 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. 5-10min. MS: 20 x 100 best possible avg. CD: Run 10 minutes @ moderate aerobic intensity, Wednesday 6min. Much of the training in this plan occurs in Zone 2, known as Base Training. 4 x 50 build within each 10 SR Hope that helps! MS: 12min. 200 kick This will allow you to set your heart rate zones for the rest of the plan. 400 pull buoy 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 +/-. Run: 50min., Speed Improving your swim fitness and 2. WU: 10 minutes @ moderate aerobic intensity Additionally, I unfortunately live in a flat area, which makes biking on hilly terrain next to impossible. 2 x (30min. easy 55-65 rpm CD: 300 @ low aerobic intensity, Wednesday Easy running, Swim: 45min., Speed development CD: 10 minutes @ low aerobic intensity, Thursday MS: 4 x 200 @ threshold intensity, RI=0:45 Foundation Bike: 1:45 MS: 3 x 300 @ threshold intensity, RI=1:00 Athletes goals are my #1 priority when I develop training plans and implement practices into workouts. 20 x 50 race effort on 5 SR 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. WU: 250 @ low aerobic intensity MS: 22 minutes @ threshold intensity Upload completed workouts from your favorite tracking app or device. Run: 20min easy, Brick: 1:45 total, Strength MS: 4 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 Swim Fartlek + Sprint: 1600 Yards It is doubled to a 40-week training plan. MS: 3 x 200 at 80% 10 SR The first week of the plan includes 8 hours of training, plus two 45 minute strength sessions:- 3300 yards/meters of swimming / 1700 yards/meters as your longest swim- 3 hours 50 minutes of cycling / 2 hours as your longest bike- 2 hours 45 minutes of running / 1 hour 15 minutes as your longest run, You will build in your max week to 13 hours 40 minutes of training, plus two 45 minute strength sessions:- 5000 yards/meters of swimming / 2750 yards/meters as your longest swim- 6 hours 30 minutes of cycling / 3 hours 45 minutes as your longest bike- 5 hours 20 minutes of running / 2 hours 15 minutes as your longest run. Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. aero tempo 80-85 rpm, Run 60min., Tempo Swim Base: 2300 Yards Run 15 minutes @ moderate aerobic intensity, Sunday aero tempo, Run: 75min., Tempo WU: Run 10 minutes @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Friday MS: 1,500 @ moderate aerobic intensity Here is each one. It peaks with 6,700 yards of swimming, 5 hours and 20 minutes of cycling, and 3 hours and 7 minutes of running in Week 17. Ill email you the plan directly. CD: 300 @ low aerobic intensity, Run Lactate Intervals: 32 Minutes WU: 10 minutes @ moderate aerobic pace Kick 300, 200, 100 CD: 200 @ low aerobic intensity. MS: 55 minutes @ moderate aerobic pace 50 easy kick) CD: Run 10 minutes @ moderate aerobic intensity, Saturday CD: 300 @ low aerobic intensity, Tempo Run: 38 Minutes CD: Run 10 minutes @ moderate aerobic intensity, Tuesday hard 85-95 rpms/4min. WU: 300 @ low aerobic intensity 8 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity . 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 specialize in working with athletes new to long-course (IRONMAN 70.3 and IRONMAN) racing, as well as athletes with atypical or unusually time-constrained schedules. core strength, Swim: 45min, Threshold 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. +++ 4min. easy 3 x 200 at 85% 10 SR Foundation Run: 1 Hour MS: 1500 pull (paddles/bouy/band) +++ Include: 30 best possible distance, Swim: 65min. 8 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity build 72 to 95 rpm easy /3min. build to race effort/3min. Bike: 4hrs. Prior to starting this plan, you should have a good base of an average of 8-10 hours of weekly training for the past four weeks. Coach Alisons plans are designed to set you up for success! Swim Threshold + Sprint: 2100 Yards This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. Want to transform your triathlon knowledge, training, and performance? MS: 8 x 25 Variable paces w/ 10 SR 8 x 25 kick, RI=0:15 WU: 300 @ low aerobic intensity MS: 5 x 300 steady with 5 SR WU: 10 minutes @ moderate aerobic intensity Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick. MS: Run 30 minutes @ moderate aerobic intensity. Also if I feel good, may push it. RELATED:Triathletes Complete Guide to Training for a Half-Iron/70.3 Triathlon. MS: 55 minutes @ moderate aerobic pace MS: 2 x 400 @ threshold intensity, RI=0:45 Wednesday Create a personalized feed and bookmark your favorites. at race effort/ 2min. Saturday +++ You should also have the following base for each discipline: This plan is spread across the 20 weeks to allow you to progress while minimizing the risk of overtraining and injury. WU: 300 @ low aerobic intensity +++ Improving your technique. The T.I.M.E. Dont spend your time worrying about whether youre training correctly - put your trust in the plan so all you need to worry about is executing. easy), Swim: 60min. 3 x 600 #1 swim, #2 pull, #3 swim 15 SR easy, 10min. MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 CD: 250 @ low aerobic intensity, Foundation Run: 45 Minutes Run: 30min. If youre not happy, Im not happy! WU: 300 @ low aerobic intensity . CD: 10 minutes @ moderate aerobic intensity, Friday easy) Bike: 75min. Remember, the purpose of this plan is to just get you across that finish line successfully (not necessarily to have you breaking records). Swim Fartlek + Sprint core strength, Swim: 45min., Threshold That's me, Chrissy, and I'm here to share all my favorite fitness, food, & wellness stories & tips. Lift head while lead arm is extended, looking forward for approximately 2 seconds (as if looking for buoy). WU: 300 @ low aerobic intensity 60-65 rpm/4min. easy), Swim: 50min., Recovery best effort 85-95 rpms/4min. MS: 3x 800 Pull 30 SR 2 x 100 mod hard, 5sec. Rode 34 yesterday w/ many steep climbs. MS: 10 x 75 fast 15 SR Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. 8 x 25 drills, RI=0:10 The 10-Hour Week Ironman Training Plan : Triathlete magazine has a plan to get you to the finish line strong if you're time-crunched, written by experienced competitor and coach Lance Watson. Saturday MS: 16 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity uphill These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. Tempo Bike: 1:10 Swim Base: 1400 Yards CD: 300 @ low aerobic intensity, Tempo Run: 36 Minutes Read this article on the new Outside+ app available now on iOS devices for members! build, Swim: 90min., Strength I am on my second week of this program and am absolutely loving it so far. Bike: 60min. 4 x 75 @ VO2max intensity, RI=0:45 Repeat 3 times. +++ What Is a Half Ironman Triathlon? Sunday best effort 60-65 rpms/4min. CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:10 +++ at 95 rpm 8 x 25 drills, RI=0:10 2 x (1min. core strength, Bike: 60min, Strength WU: 300 @ low aerobic intensity Foundation Run: 40 Minutes 1min easy) On at least one of the easy run days, do some type of hill, speed, or interval . 70.3 Triathlon Training Plan: A Time-Efficient Program. 8 x 25 kick, RI=0:15 MS: 2 x 400 @ threshold intensity, RI=1:15 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. 200 easy pull steady aero, 80-90 rpm, Run: 75min., Threshold alternating: 5 swim, 5 pull Here are some other workouts you might see: Alternating Zones 2 and 3: These are generally listed for the long bike rides. 2 x (15min. 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 MS: 3 x 200 @ threshold intensity, RI=0:45 8 x 25 drills, RI=0:10 Swim: 1200 Yards 2 x 100 strong 15 SR WU: 10 minutes @ moderate aerobic intensity 6 x 50 @ speed intensity, RI=0:20 Upload completed workouts from your favorite tracking app or device.

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