This plan will allow you to start the race with confidence and finish the race strong. 4 x 100 @ VO2max intensity, RI=1:00 MS: 600 as 150 free/50 kick 15 SR 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. 8 x 25 drills, RI=0:10 MS: 3 x ( 5 x 2min. WU: 300 @ low aerobic intensity I'm a dietitian, personal trainer, runner, triathlon coach, foodie, not-so-extreme couponer, and all around fun lovin' gal. easy) Most 70.3 training plans require at least 10 weeks of preparation; some recommend at least 20 weeks to thoroughly prepare. Swim Fartlek + Sprint: 1700 yards 15min. MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 Thanks!! Tempo Bike: 1 Hour +++ 70.3 Triathlon Training Plan: A Time-Efficient Program Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. +++ CD: 300 @ low aerobic intensity, Run Lactate Intervals: 40 Minutes core strength, Swim: 50min Threshold Read this article on the new Outside+ app available now on iOS devices for members! Bike Lactate Intervals: 1 Hour Try and do at least 4 efforts in the session. MS: 3 x ( Bike Short Hill Climbs: 55 Minutes 3 x 100 moderate WU: 300 @ low aerobic intensity MS: 55 minutes @ moderate aerobic pace MS: 60min. Check out10 Weeks to Your Best 70.3a complete training program led by top endurance coach Jim Vancefree with Outside+ membership! The first 8 weeks of this 70.3 training plan are the base phase. Also: Walk around and make yourself familiar with it. CD: 300 @ low aerobic intensity, Saturday CD: Run 10 minutes @ low aerobic intensity, Friday MS: 6 x (4min. 200 easy pull Rode 34 yesterday w/ many steep climbs. easy 10 x push up (can adapt to knee push ups). MS: Run 20 minutes @ threshold intensity 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) Way to go Sarah! How Long Does It Take To Recover From A 70.3? 6min. 15min. 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. You are looking at between 5 and 6 days a week of training sessions. 6min. aero 90-95 rpm, race position) 6 x 100 @ VO2max intensity, RI=0:45 I loved your training plan for the Olympic distance triathlon and thinking about using this for my first half! big gear, strong/4min. 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) All run and bike workouts have been built within TrainingPeaks to be Garmin sync compatible.All workouts have a PDF of the workout attached to save or print. Saturday MS: 2 x (16min. 15min. Bike: 3:40 at 100 rpm, 2min. CD: 10 minutes @ moderate aerobic intensity, Wednesday Swim Fartlek + Sprint: 1300 Yards Is this still available by chance? 8 x 25 drills, RI=0:10 This training plan has been created by Rebecca Romero (Olympic Gold & Silver Medallist, World Champion (Rowing and Cycling) and Kona Age Grouper Competitor) and Nick Lloyd (Great Britain Rower, 9th in ITU Age Group Triathlon Worlds 2001, Kona Age Grouper and 9hr15 Iron Distance athlete). 2min. Bike: 1:30hrs., Race specific 6 x 50 @ speed intensity, RI=0:20 See the Structured Workout Help Page for more information. CD: 16 minutes @ moderate aerobic intensity, Wednesday (Note the zones used in that post are a little different than this plan). . CD: 300 @ low aerobic intensity, Run Lactate Intervals WU: 10 minutes @ moderate aerobic intensity 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. This plan is spread across the 20 weeks to allow you to progress while minimizing the risk of overtraining and injury. 8 x 25 drills, RI=0:10 CD: 300 @ low aerobic intensity. easy jog, Swim: 45min, Swim test 3 x 50 descend 1-3 @ :60 Note: Bike and Run workouts are mostly written in duration. Tempo Bike: 1:10 Run off the bike: 30min. Run: 50min., Speed drop another 5 sec. Your email address will not be published. easy 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. CD: 10 minutes @ moderate aerobic intensity, Wednesday From this day forward your training will steadily decrease (relative to preceding weeks) to ensure youre rested and ready to perform on race day. 8 x 25 drills, RI=0:10 15min. Swim Base: 2100 Yards There are bike-run (brick) workouts on most Saturdays beginning with week 4. MS: 20 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity MS: 8 x 3min. You should be able to click on the link and the download comes up in Google Drive. MS: 2 x ( WU: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Friday easy, Swim: 60min. Foundation Bike: 45 Minutes 8 x 25 kick, RI=0:15 500 steady pull 20 SR) 100 easy, Brick: Total: 3:15 hours Hi Eric! Transition Run pace. 6 x 100 @ VO2max intensity, RI=1:00 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Foundation Bike: 45 Minutes Bike: 60min., Low resistance Long Bike: 2:30 Coach Alisons plans are designed to set you up for success! 1 x 100 race pace CD: 20 minutes @ moderate aerobic intensity, Wednesday It may mean you walk at times but watch your effort and make sure you stay at RPE 6 / Zone 2 on the climbs. 4 x 50 descend 1-4 10 SR, Swim: 45min., Swim test +++ fast/30sec. Repeat 3 times. Swim Base: 2000 Yards CD: 250 @ low aerobic intensity, Long Run: 1:20 easy That said, you are welcome to sub-in your own favorite core exercises that you enjoy. WU: 300 @ low aerobic intensity Heres a few coach recs where they can help work your strong cycling background into a plan: 400 pull buoy Your workout might look something like this: Some swims are focused on distance, others are focused on technique, and others on speed. WU: 300 @ low aerobic intensity In Joe Skipper's case, that's the hotel pool behind the finish line. MS: Run 16 minutes @ threshold intensity MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity Bike Long Hill Climbs: 1:05 MS: 22 minutes @ threshold intensity MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 2min. Saturday 1500 TT (record time) As most of a half ironman race is made up of the bike and run segments, the workouts are more heavily weighted towards those disciplines for this beginner plan. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 1,000 faster than the first one (note change in effort) A 20-Week Training Plan for Your First 70.3 Triathlon This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. easy, Swim: 75min., Endurance CD: 10 minutes @ moderate aerobic intensity, Friday 8 x 25 drills, RI=0:10 CD: 300 @ low aerobic intensity, Fartlek Run: 30 Minutes +++ MS: 4 x 6min. Great to hear from you. MS: 2 x ( tempo in race position, 80-90rpm/ 5min. Swim: 1200 Yards It probably won't fit your race calendar exactly, but it's long enough that you should be able to adjust. (Yes, this means you ignore the first 10 minutes of data). +++ core strength, Bike: 60min., Strength Bike: 75min. +++ WU: 200 @ low aerobic intensity 8 x 25 drills, RI=0:10 Run off the bike: 10min. CD: Run 10 minutes @ moderate aerobic intensity Just keep that in mind if youre comparing workouts from different plans. CD: 10 minutes @ low aerobic intensity, Thursday Hi Julie the plan link is located in the post above. 8 x 25 kick, RI=0:15 hard effort (<95% effort)/ 1min easy), Swim: 60min. race effort aero/10min. $112.49 USD for the first year, billed yearly. All 10 SR Include: 30 best possible distance, Swim: 65min. If this plan doesn't exactly fit your life schedule, please contact us and we can advise on personalized plans as well. 3. Foundation Bike: 1 hour Run: 60min., WU: 10 minutes @ moderate aerobic pace Run: 50min. This will allow you to set your heart rate zones for the rest of the plan. at 95 rpm CD: 10 minutes @ moderate aerobic intensity, Friday Recovery Bike: 20 Minutes WU: Run 10 minutes @ moderate aerobic intensity Back up to 3100 using same paces, Brick: Total: 4hrs. 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. 100 rpm Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. 15min. at 115 rpm CD: 10 minutes @ moderate aerobic intensity, Sunday 4. Run: 30min. 16min. 5min. 15min. Wednesday MS: 2 x 12 minutes @ threshold intensity with 10 minutes active recovery This training plan was produced in partnership withJon Fearne of E3Coaching. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. easy tempo +++ warm-up MS: 20 x 50 at Target race effort on 5 SR WU: 10 minutes @ moderate aerobic intensity MS: 4 x 6min. CD: 300 @ low aerobic intensity, Friday MS: 25 minutes @ moderate aerobic intensity easy WU: 300 @ low aerobic intensity Foundation Run: 40 Minutes 8 x 25 kick, RI=0:15 MS: 8 x 30 seconds with 2-minute active recoveries Swim Base: 2100 Yards fast 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. CD: 10 minutes @ moderate aerobic intensity, Sunday Bike: 75min. easy), Swim: 50min., Recovery 8 x 25 drills, RI=0:10 Use 10 seconds rest between drills. MS: 1 hour and 25 minutes @ moderate aerobic intensity You are looking at between 5 and 6 days a week of training sessions. 15min. CD: Run 10 minutes @ low aerobic intensity, Friday 15min. They were designed for training in a 25 yard pool. Hi I would like a copy of the free Half Ironman Beginner 20 week training program easy 8 x 25 drills, RI=0:10 WU: 13 minutes @ moderate aerobic intensity You can gauge measurements off of power/ feel / or heart rate. easy) Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick. Deep water start, deep end of pool treading water then go flat out for 10 meters, easy to end of pool. 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. 8 x 25 drills, RI=0:10 Additionally, I unfortunately live in a flat area, which makes biking on hilly terrain next to impossible. WU: Run 10 minutes @ low aerobic intensity Bike: 3hrs. Early Season Swim Workouts For Improving Race Pace 5 x 20sec. MS: 7 x (1min. This plan builds the long run to 2:15 and the long ride to 4:30. Athletes goals are my #1 priority when I develop training plans and implement practices into workouts. Run 10 minutes @ moderate aerobic intensity, Sunday Switch between a zone 2 ride for about 30 minutes, then zone 3 for about 20 minutes. The key is simply to make sure youre incorporating some core training regularly. 200 warm up The plan is 20 weeks long. 4 x 50 @ speed intensity, RI=0:20 Swim the maximum-intensity segment as though it were a race. . Foundation Bike: 1:15 1min. Ill email you the plan directly. Foundation Bike: 1 Hour If you complete at least 85% of our well-built beginner half ironman training plan, you will set yourself up for a successful event. Then, use these calculations to create your heart rate zones for this plan given your threshold heart rate above. easy 80-90rpm Way to go Andy! There are benchmark workouts in weeks 5 and 13 to update your training zones. This plan is event location specific to prepare you best for the course you will encounter. CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: Run 30 minutes @ moderate aerobic intensity WU: 10 minutes @ recovery intensity MS: 45min. +++ CD: 300 @ low aerobic intensity, Foundation Run: 50 Minutes easy CD: 300 @ low aerobic intensity. Swim Threshold + Sprint: 2000 Yards Take approximately 30 seconds rest between. 2 x 200, 2 x 100 as: swim easy, pull, Bike: 60min., Recovery spin steady aero effort, Run 60min., Threshold This preparation plan covers 20 weeks. MS: 4 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down) Tuesday: Bike 40 minutes moderate with 4 x 30-second sprints scattered. Swim Fartlek + Sprint WU: 300 @ low aerobic intensity Run 15 minutes @ moderate aerobic intensity, Sunday The main goal of your IRONMAN swim training is getting fit enough to swim 3.8km in relative comfort. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Read this article on the new Outside+ app available now on iOS devices for members! easy CD: 10 minutes @ moderate aerobic intensity, Wednesday easy), Swim: 60min., Aerobic Ideally, you will have either previously taken part in sprint or Olympic distance races or you have never done a triathlon but have a very solid background of swim, bike, and/or run. CD: 300 @ low aerobic intensity, Saturday This week is a recovery week of this 70.3 training plan. ): Stretching routine: Focus on all major muscle groups and look to hold each stretch for at least 20 seconds. at 90 rpm Friday: Swim 800 yards total. Jon Fearne https://www.e3coach.com/ Your days off are Mondays, your long rides are on Saturdays, and your long runs are on Sundays. WU: Run 10 minutes @ low aerobic intensity MS: 2:00 at 90 rpm, 1:30 at 95 rpm, 1:00 at 100 rpm, :45 at 105 rpm then back up to 2:00, Run: 45min, Hill reps as 10 x :20 +++ 4 x 300 descend 1-4 MS: 12 x (5min. 3 x 600 #1 swim, #2 pull, #3 swim 15 SR Visit www.SetThePaceTriathlon.com or email Ryan directly at info@setthepacetriathlon.com. easy Swim Base:1900 Yards 60min. Easy running, Swim: 45min., Speed development MS: 2,112 (1.2 miles) @ maximum intensity 1. We do these short sessions to wake mind and body up and prepare ourselves for the big day. I dont have any specific nutrition plans (yet! HALF IRONMAN 70.3 TRAINING PLANS BEGINNER Even though this is a beginner training plan, you should have completed a sprint or olympic distance triathlon before attempting a 70.3 event. 20 Week Half Ironman Training Plan for Beginners; Let's get started! WU: 10 minutes @ moderate aerobic intensity WU: 21 minutes @ moderate aerobic intensity 6min. 500, 400, 300, 200, 100 10 x 50 alternating 1 easy/ 1 fast 15 SR, Brick: Total: 4hrs. Also if I feel good, may push it. WU: 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity 6min. strong pick ups/1min. easy 8 x 25 kick, RI=0:15 30min. MS: 300 Buoy only tempo/5min. Track your weight, sleep, hours, fatigue and stress while you train. Bike: 4hrs. In Joe Skipper's case, that's the hotel pool behind the finish line. 1. WU: 200 @ low aerobic intensity Has been training a minimum of 10 hours per week. Download the app. Swim Base: 2512 Yards WU: 300 @ low aerobic intensity Pull 100, 200, 300, 400 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Best tips are to either a) see if you can find one big hill, bike there, then bike up and down over and over or b) use a trainer for some of your rides and up the resistance to simulate hills. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 Create a personalized feed and bookmark your favorites. Focus on keeping same stroke raet/time for all 15 SR CD: 250 @ low aerobic intensity, Long Run: 1:05 +++ 8 x 25 drills, RI=0:10 Completed workouts sync with popular apps like Garmin and Wahoo. core strength, Bike: 75min., Threshold MS: 2 x ( 6min. fast/1min. MS: Run 40 minutes @ moderate aerobic intensity core strength, Swim: 75min., Threshold MS: 40 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity A typical week has 2 swims, 3 bikes, 3 runs, and 2 strength sessions. WU: 300 @ low aerobic intensity 5 x 600 as 1 swim/1 pull steady 15 SR CD: Run 13.1 miles, RELATED: Triathletes Complete Guide to Nutrition and Fueling. Structured Workouts automatically sync with compatible devices and guide you through workouts in real time. MS: Run 35 minutes @ moderate aerobic intensity CD: 18 minutes @ moderate aerobic intensity, Wednesday fast and easy to 90sec. Use this 12-week training schedule to help you run a personal record ( PR) in your next half-marathon. Run: 45min. 8 x 25 drills, RI=0:10 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. Foundation Run: 35 Minutes CD: 10 minutes @ moderate aerobic pace, Friday I do have a couple of questions regarding how youre supposed to go about some of these workouts. MS: 4 x 12min. Olympic-Distance Triathlon It can help to follow a full-body stretching video (for example, on YouTube) as you get started in order to get into the routine. The schedule is flexible and can be adapted to fit around work and other commitments. Speed 1 Swim MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 Bike 1:15 Week-3 Strength Training Week-9 Strength Training Week-15 RECOVERY Strength Training (2100m)55 minutes 2700m MS: 10x50m; 10x25m 2023 "HALF IRON DISTANCE - Waco, Texas" - 24 WK - INT HALF IRON DISTANCE - Triathlon Training (+ Strength Training for the Intermediate Triathlete) Upload completed workouts from your favorite tracking app or device. WU: 300 @ 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. MS: 2 x 14 minutes @ threshold intensity with 10 minutes active recovery @ moderate aerobic intensity Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. She incorporates training strategies with proven success to ensure that your fitness is where it needs to be when you toe the start line. MS: Run 20 minutes @ moderate aerobic intensity, Sunday To start this plan you should be able to: 8 x 25 kick, RI=0:15 It is not meant for advanced athletes looking to PR. WU: Run 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Friday The event will typically take you between four and eight hours to complete. 8 x 25 kick, RI=0:15 easy), Swim: 60min. aero hard 80-100 rpm Warm up at a comfortable pace for 10-20 minutes. Hope that helps! Hi Megan! WU: Run 10 minutes @ moderate aerobic intensity As an Amazon Associate I earn from qualifying purchases. Sprint Triathlon! +++ core strength, Swim: 60min., Threshold MS: 4 x 200 @ threshold intensity, RI=0:45 Swim Base: 1400 yards IRONMAN 70.3 TRAINING PLAN // 20 WEEKS // INTERMEDIATE athlete. You can learn more about lactate threshold field tests in this post. This plan includes more weekly training volume and more workout time at higher intensities than does the 13-Week Half-Long Distance Event totaling Beginner Plan. Chrissy, I just completed my first half-ironman using your training plan and I have to say it did exactly what you said it would. Swim Base: 1700 Yards WU: 10 minutes @ moderate aerobic intensity Ive seen a lot of plans with a Sunday or Monday consistent Off day. Bike Long Hill Climbs: 1:10 Swim Base: 1750 Yards 5min. MS: Run 40 minutes @ moderate aerobic intensity Swim Base: 1300 Yards core strength, Bike: 75min., Strength WU: 250 @ low aerobic intensity Swim Fartlek + Sprint: 1600 Yards Long brick workouts, a swim time trial, and an optional Olympic distance tune-up triathlon also help build race-specific fitness. CD: 300 @ low aerobic intensity. MS: Bike 45 minutes @ moderate aerobic intensity The final 10 days constitute a tapering period. 2 x 400, 2 x 300 400 choice MS: 5 x 300 steady with 5 SR Run 15 minutes @ moderate aerobic intensity. MS: 2 x 400 @ threshold intensity, RI=1:00 #1, #3, #5 pull strong core strength, Swim: 60min., Threshold I can definitely make some recommendations for coaches if youd like. hard How Long Does It Take To Recover From A 70.3? 200 kick Long Bike: 2 Hours +++ MS: 20 x 100 best possible avg. I followed the plan, did the training and come race day I wasnt nervous. WU: 300 @ low aerobic intensity Foundation Run: 35 Minutes 8 x 50 as 1 sprint/1 easy 30 SR Do you have any kind of nutrition plan to follow as a compliment to training? If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. CD: 300 @ low aerobic intensity, Tempo Run: 34 Minutes 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. Sprint for signs Start by riding at a good pace (RPE 7). MS: 3 x 25min. This is a swim time trial workout. 15min. 4min. MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 Thank you so much for this! easy MS: 1,200 @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tuesday MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 best effort CD: 10 minutes @ recovery intensity, Sunday hard 50-60 rpm/4min. repeat back down to 30sec. 8 x 25 kick, RI=0:15 8 x 25 kick, RI=0:15 15min. This is great so glad you were able to find this and that it will help you train for a half! 2 x 100 mod hard, 5sec. April 17, 2023 Matt Fitzgerald Heading out the door? 8 x 25 kick, RI=0:15 Foundation Bike: 1 Hour core strength, Bike: 60min, Strength The very first workout in this plan is conducting a lactate threshold field fitness test. WU: 22 minutes @ moderate aerobic intensity Tuesday MS: 3 x 12min, aero 80-91 rpm/3min. +++ 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. easy, Swim: 90min., Aerobic WU: 300 @ low aerobic intensity WU: Run 10 minutes @ low aerobic intensity MS: 1,000 @ maximum intensity 8 x 25 drills, RI=0:10 MS: 1,650 @ maximum intensity Sunday 6 x 25 @ speed intensity, RI=0:20 MS: 2 hours and 10 minutes @ moderate aerobic intensity 600 as pull neg. I was able to cross the finish-line generally feeling good and without injury! Hi Michael! +++ Bike: 90min., Tempo This phase is long enough to allow a gradual, steady buildup of training volume. 8 x 25 kick, RI=0:15 WU: Run 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity This was the perfect weekend warrior plan! 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) 15min. 3min. MS: 2 x (5K TT effort/5min. Marilyn Chychota is a high-performance coach whos been in the sport since 1999. MS: 30min. You may see workouts that call for a mixture of zones. Read this article on the new Outside+ app available now on iOS devices for members! Endurance 8 x 25 drills, RI=0:10 However, if you currently feel swimming is your weak link, you can adjust the plan to include an extra swim each week. How to Build the Ideal 70.3 Training Week, Swim: 45min., Aerobic pulling CD: 300 @ low aerobic intensity, Thursday Which comes down to as little as $3.55 per week for unlimited training plans and ongoing certified . The One Subscription to Fuel All Your Adventures. January 28, 2020 by Chrissy Carroll 26 Comments. MS: 10 x 30 seconds with 2-minute active recoveries MS: 3 x ( MS: 24 minutes @ threshold intensity Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. WU: Bike 1 hour @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity But just in case, a half ironman consists of a: This plan is ideal for those looking to complete their first half ironman. 400 time trial MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 8 x 25 drills, RI=0:10 For many, . 8 x 25 FAST 10 SR +++ 8 x 25 drills, RI=0:10 +++ Check out10 Weeks to Your Best 70.3a complete training program led by top endurance coach Jim Vancefree with Outside+ membership! Multisport Mastery https://multisportmastery.com/ . I was able to complete my first 70.3! WU: 10 minutes @ moderate aerobic intensity This is a swim time trial workout. race effort/90sec. Swim Threshold + Sprint: 1100 Yards MS: 5 x (4min. Read this article on the new Outside+ app available now on iOS devices for members! MS: Run 20 minutes @ moderate aerobic intensity MS: 1500 pull (paddles/bouy/band) Notice all plans (not just this one) are based on time (rather than yards or miles). 2 x (200 swim Lift head while lead arm is extended, looking forward for approximately 2 seconds (as if looking for buoy). faster than previous 100s tempo/ 2min. Hi Chrissy! fast/30sec. 4 Swim Sets For 70.3 Training SE/2min. MS: 5 x (4min. Bike Power Intervals: 45 Minutes For the following training plans, perform the easy and long runs at a comfortable, sustainable pace. MS: 1 hour and 25 minutes @ moderate aerobic intensity Save my name, email, and website in this browser for the next time I comment. 4 x (5min, SE 50-65 rpm 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. Throughout the plan, weekly training hours range from 7:15 to 14:15. 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. Complete at least 85% of the well-built half ironman training plan in this article, and you will set yourself up for a successful event. 8min. Before starting the plan, you must be relatively fit, injury free and with no health concerns. easy) Note that different coaches use different methods to determine zone training. 15min. race effort/10min. WU: 300 @ low aerobic intensity MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10
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