20 week half ironman training plan intermediate

+++ MS: Run 20 minutes @ moderate aerobic intensity easy I am a USAT Level II Endurance and IRONMAN Certified Triathlon Coach and an avid triathlete based out of Boulder, Colorado. fast/1min. MS: 7 x (4min. Sprint for signs Start by riding at a good pace (RPE 7). Bike: 90min., Aerobic WU: 300 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Sunday Athletes goals are my #1 priority when I develop training plans and implement practices into workouts. WU: Run 10 minutes @ moderate aerobic intensity big gear, strong/4min. 8 x 25 drills, RI=0:10 Run 10 minutes @ moderate aerobic intensity, Sunday MS 5 x (25 fast/50 easy 15 SR +++ 8 x 25 kick, RI=0:15 IRONMAN 70.3 TRAINING PLAN // 20 WEEKS // INTERMEDIATE athlete. CD: 250 @ low aerobic intensity, Long Run: 1:20 WU: 300 @ low aerobic intensity increase x 15sec. easy at race pace/4min. WU: Run 5 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity WU: 13 minutes @ moderate aerobic intensity easy) MS: 2000 continuous, build each 500 WU: Swim 1.5 km #3 & 6 All fast Thanks so much for creating a plan that was so easy to understand and very manageable time-wise. Hi there I love how well youve explained the training plan and the elements involved. CD: 300 @ low aerobic intensity. Does this mean that you are supposed to do 5 sets of 100 m drills of, then rest and do 2 sets of 400 meters fast? 100 easy CD: 300 @ low aerobic intensity. Bike: 90min., Tempo MS: 25 minutes @ moderate aerobic intensity race effort, Swim: 40min., Race prep WU: 300 @ low aerobic intensity at race effort/ 2min. MS: 60min. I will email it to you as well. easy CD: 10 minutes @ moderate aerobic intensity, Wednesday tempo/5min. 8 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Foundation Run: 1 Hour MS: 10 minutes @ moderate aerobic intensity MS: 2 x 400 @ threshold intensity, RI=1:00 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. WU: 22 minutes @ moderate aerobic intensity Saturday CD: Run 10 minutes @ moderate aerobic intensity, Tuesday including 6 x (5min. This training plan was produced in partnership withJon Fearne of E3Coaching. From there, the next level is tempo training. MS: 3 x 200 @ threshold intensity, RI=0:45 $112.49 USD for the first year, billed yearly. Pedalingfocus Do not worry about intensity effort, but instead focus on smooth technique. 8 x 25 kick, RI=0:15 fast/1min. Swim Base: 2100 Yards uphill Swim Base: 2100 Yards fast/30sec. The One Subscription to Fuel All Your Adventures. 8 x 25 drills, RI=0:10 50 fast/25 easy 15 SR +++ 15min. Foundation Run: 40 Minutes MS: Run 25 minutes @ moderate aerobic intensity Plan for your event in the TrainingPeaks calendar. Run: 30min. 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: Run 16 minutes @ threshold intensity Run: 30min. 15min. Repeat 3 times through. The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. WU: 200 @ low aerobic intensity The first 8 weeks of this 70.3 training plan are the base phase. IRONMAN 70.3 TRAINING PLAN // 20 WEEKS // INTERMEDIATE athlete. MS: 2,112 (1.2 miles) @ maximum intensity 16min. WU: Bike 1 hour @ moderate aerobic intensity build to race effort/3min. WU: Run 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity From beginner to advanced, supersprint to Ironman, whether you want to improve your swim, bike or run, or all three triathlon disciplines we have it covered Training plans Free 6-month Ironman training plan that's simple to use MS: 4 x (3:00 SE/2:00 easy) learn more about lactate threshold field tests in this post. MS: Run 20 minutes @ moderate aerobic intensity 8 x 25 kick, RI=0:15 easy), Swim: 50min., Race specific 8 x 25 kick, RI=0:15 CD: 300 @ low aerobic intensity, Saturday +++ MS: 8 x 3min. 6 x 100 @ VO2max intensity, RI=1:00 The second training priority is threshold-intensity training in all three disciplines. at 105 rpm Theyre focused on endurance and recovery and work well in the order listed. WU: 300 @ low aerobic intensity $112.49 USD for the first year, billed yearly. MS: 60min. SE /2min. Heres a few coach recs where they can help work your strong cycling background into a plan: Pre swim: If possible at event venue, check out swim start and do a 10 minute swim in this area with a few 60 second zone 4 efforts. Run: 30min., Fartlek Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. at 100 rpm, 2min. This is a swim time trial workout. Check out10 Weeks to Your Best 70.3a complete training program led by top endurance coach Jim Vancefree with Outside+ membership! This plan is a good fit if you have successfully completed at least one 70.3-distance race in less than 6:30 prior to beginning this plan, and you are looking for a strong performance on race day. WU: 200 @ low aerobic intensity Run: 30min., easy, Swim: 40min., Recovery MS: 5 x 15min. Bike: 75min. 100 at or slightly above race pace I followed the plan, did the training and come race day I wasnt nervous. easy, Swim: 60min. easy) 20 Week Half Ironman Training Plan for Beginners; Let's get started! CD: 300 @ low aerobic intensity. This plan uses zone-based training guidelines. 1 x 3min. Build x 200 tempo/ 2min. 600 as fins neg. This is your endurance realm; you build your engine here. easy 15min. 8 x 25 drills, RI=0:10 Your pre-race taper begins on Thursday. CD: 300 @ low aerobic intensity. 6 x 50 @ speed intensity, RI=0:20 Ive seen a lot of plans with a Sunday or Monday consistent Off day. 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 . 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. CD: Run 10 km, Tuesday 8 x 25 drills, RI=0:10 This plan assumes basic distance swimming ability, and includes 1 to 2 workouts each week to improve distance capacity and form. CD: 9 minutes @ low aerobic intensity, Thursday MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity 5min. There is a race simulation day in week 12 and a race day fitness benchmark in week 16. 6 x 25 @ speed intensity, RI=0:20 15min. 200 easy buoy only CD: 10 minutes @ moderate aerobic intensity, Friday As an Amazon Associate I earn from qualifying purchases. CD: 10 minutes @ low aerobic intensity, Friday Run: 60min., core strength, Swim: 60min., Threshold at threshold 10K effort/90sec. 100 rpm Bike Short Hill Climbs: 1 Hour This is a swim time trial workout. 5-10min. Photo: Alexander Scheuber. Coach Alisons website, linked within the training plan, provides a wide range of information for her athletes. Your workout might look something like this: Some swims are focused on distance, others are focused on technique, and others on speed. hard (<95% max)/ 1min. Warm up at a comfortable pace for 10-20 minutes. WU: Run 10 minutes @ moderate aerobic intensity 4 x 50 @ speed intensity, RI=0:20 Photo: Tom Pennington/Getty Images for Ironman. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 Download the app. steady aero, Run: 60min., Tempo Foundation Run: 40 Minutes Phew I know thats a lot of info, but its all really good background and key workouts that youll need to know to train! 10 x 200 descend 1-5, 6-10 15 SR, Brick: Total: 2hrs. Long Bike: 2 Hours +++ WU: Swim 800 Bike: 4hrs. 8min. Speed Background requirements. MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 Compare to week 5, Run: 60min., Run test This one is a little bit of a different style plan, but I think would still be useful for your first half! Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. CD: 10 minutes @ moderate aerobic intensity, Friday +++ 1min. This week is a recovery week of this 70.3 training plan. Long brick workouts, a swim time trial, and an optional Olympic distance tune-up triathlon also help build race-specific fitness. easy I am focused on getting athletes with zero experience to the finish line of their first triathlon and helping experienced athletes get to the next level. MS: Run 1 hour @ moderate aerobic intensity 7-10 hours per week for half-distance and 10-12 hours per week for full-distance. Improving your swim fitness and 2. CD: 10 minutes @ moderate aerobic intensity, Sunday Swim Base: 2150 Yards +++ aero tempo, Run: 75min., Tempo CD: Run 10 minutes @ moderate aerobic intensity MS: 15 x 200 pull (band/buoy/paddles) 15 SR Congrats on finishing your first 70.3! To start this plan you should be able to: 10 x push up (can adapt to knee push ups). best effort 60-65 rpm/4min. Structured Workouts automatically sync with compatible devices and guide you through workouts in real time. WU: 300 @ low aerobic intensity 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. Do the 400, rest 30-60 sec, then do the second 400. +++ core strength, Swim: 75min., Threshold This is done in two ways: 1. Tempo Bike: 55 Minutes 8 x 25 drills, RI=0:10 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. Bike: 60min. 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. How Long Does It Take To Recover From A 70.3? MS: Run 20 minutes @ moderate aerobic intensity MS: 1,000 start easy, build to hard (note time) Swim Base: 1250 Yards MS: Run 25 minutes @ moderate aerobic intensity Speed 5 x 2min. Read this article on the new Outside+ app available now on iOS devices for members! 2 x 400, 2 x 300 CD: 300 @ low aerobic intensity, Run Lactate Intervals 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. 10K pace/2min. aero 90-95 rpm, race position) Tempo Bike: 1:10 Swim Base: 1575 yards Swim the maximum-intensity segment as though it were a race. They were designed for training in a 25 yard pool. Program for athletes with average ability in cycling, swimming and running. 2min. MS: 3 x ( Create a personalized feed and bookmark your favorites. 8min. easy) Tuesday: Bike 40 minutes moderate with 4 x 30-second sprints scattered. Visit www.SetThePaceTriathlon.com or email Ryan directly at info@setthepacetriathlon.com. easy Swim Threshold + Sprint: 2100 Yards Completed workouts sync with popular apps like Garmin and Wahoo. Foundation Bike: 1:15 (See more training plans here.). 1 Swim Bike Short Climbs: 1:05 2 x (30sec. MS: 4 x 6min. core strength, Swim: 60min., Threshold 2 x (1min,. MS: Bike 45 minutes @ moderate aerobic intensity CD: 18 minutes @ moderate aerobic intensity, Wednesday 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 +/-. Hi Chrissy! 70.3 Triathlon Training Plan: A Time-Efficient Program Phil's Intermediate IRONMAN 70.3 Plan is just what you need! Structured Workouts automatically sync with compatible devices and guide you through workouts in real time. 100 fast, right into 100 steady The schedule is flexible and can be adapted to fit around work and other commitments. WU: Run 10 minutes @ moderate aerobic intensity MS: 2 x (16min. First mile race simulation Run: 20min. WU: Run 10 minutes @ moderate aerobic intensity I'm a dietitian, personal trainer, runner, triathlon coach, foodie, not-so-extreme couponer, and all around fun lovin' gal. Swim Threshold + Sprint: 1900 Yards 15min. easy Swim Base: 2512 Yards 8 x 25 drills, RI=0:10 Saturday 8 x 25 kick, RI=0:15 4min. easy WU: 300 @ low aerobic intensity MS: 1,000 start easy, build to hard (note time) You can gauge measurements off of power/ feel / or heart rate. Swim Fartlek + Sprint: 1750yards Bike Lactate Intervals: 1:15 CD: 300 @ low aerobic intensity, Saturday Foundation Run: 40 Minutes at 115 rpm Her own athletic resume includes professional competition in three different sports: equestrian show jumping, cycling, and triathlon. 8 x 25 drills, RI=0:10 Its definitely a great way to challenge yourself in your triathlon journey. So glad you enjoyed the Olympic plan. Take approximately 30 seconds rest between. MS: Bike 45 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday Remember, the purpose of this plan is to just get you across that finish line successfully (not necessarily to have you breaking records). If you are swimming in a 25 meter pool, you can use the same workouts. 8 x 25 kick, RI=0:15 Running Strides: Race Day! WU: 300 @ low aerobic intensity 400 time trial WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity 20-Week Half Marathon Training Schedule Train for a half marathon with a gradual buildup to 13.1 miles with this 5-month training plan. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. Generally, I wouldnt consider a ride with a ton of steep climbing a Zone 2 base effort or RPE of 6 (that zone/rpe would be more of a comfortable ride with some rolling terrain). Swim the maximum-intensity segment as though it were a race. Run: 30min. Bike: 3hrs. WU: 10 minutes @ moderate aerobic intensity 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. Plan for your event in the TrainingPeaks calendar. Brick Workout: 55 Minutes 4 x 50 @ speed intensity, RI=0:20 Swim Fartlek + Sprint: 1700 yards at 90 rpm easy) WU: Run 10 minutes @ moderate aerobic intensity RELATED: Use your heart rate monitor to calculate the average heart rate from minute 10 to minute 30 of this run. ), but if you poke around here you can find a lot of helpful sports nutrition topics. EZ running, Swim: 45min., Speed Variables You can learn more about lactate threshold field tests in this post. hard/2min. 1 x 3min. MS: 3 x ( Foundation Run: 1 Hour easy MS: Run 20 minutes @ moderate aerobic intensity, Sunday WU: 300 @ low aerobic intensity MS: 800 build by 200 Ill email you the plan directly. This was the perfect weekend warrior plan! WU: 250 @ low aerobic intensity CD: 300 @ low aerobic intensity, Tempo Run: 32 Minutes MS: 6min. 20 x 100 even race pace 10 SR, Bike: 60min., Threshold 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. MS: 10 x 75 fast 15 SR This plan is a good fit if you have successfully completed at least one 70.3-distance race in less than 6:30 prior to beginning this plan, and you are looking for a strong performance on race day. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 With this free beginner half ironman training plan, youll be sure to cross that finish line successfully! WU: Run 10 minutes @ moderate aerobic intensity Swim Base: 2000 Yards easy 8 x 25 FAST 10 SR 8 x 25 kick, RI=0:15 easy) MS: 1,200 @ moderate aerobic intensity The key is simply to make sure youre incorporating some core training regularly. Thank you so much for this! MS: 20 x 50 at Target race effort on 5 SR MS: 2 x ( 20 Week Beginner Half Ironman Training Plan (beginner to intermediate) - This 20 week plan is heavily grounded in bike and run work, with just enough swimming practice to get you comfortable with that portion of the race. 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. Swim Threshold + Sprint: 2100 Yards It may mean you walk at times but watch your effort and make sure you stay at RPE 6 / Zone 2 on the climbs. 15min. +++ 60-65 rpm/4min. 8 x 25 drills, RI=0:10 CD: 16 minutes @ moderate aerobic intensity, Wednesday WU: 19 minutes @ moderate aerobic intensity Congrats on tackling your first 70.3! From this day forward your training will steadily decrease (relative to preceding weeks) to ensure youre rested and ready to perform on race day. Foundation Run: 35 Minutes I: Intelligent Intensity Every single session in this plan will tell you to swim / bike / run at very . MS: 60min, steady aero effort, Run: 50min., Threshold Or does it mean to do 2400 m of drills. at 90 rpm, 4min. +++ Training hours per week will range from 6-11 hours. steady aero, 80-90 rpm, Run: 75min., Threshold Do you have any tips on simulating hilly terrain? We do these short sessions to wake mind and body up and prepare ourselves for the big day. Training System that this training plan is based on is made up of 4 pillars: T: Testing Regular testing of improvement and ability across all disciplines to ensure all training sessions are completed at the optimal intensity. Run off the bike: 20min. MS: 2 hours and 40 minutes @ moderate aerobic intensity Swim Base: 1825 Yards CD: Run 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Friday Bike Long Hill Climbs: 1:05 You are looking at between 5 and 6 days a week of training sessions. 10 x 100 Steady with medium-strong effort 15 SR, Swim: 45min, Aerobic WU: 200 @ low aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Wednesday MS: 12 x (5min. tempo/ 2min. There are benchmark workouts in weeks 5 and 13 to update your training zones. 3 x 100 at race pace), Bike: 45min., Active recovery +++ CD: 13 minutes @ moderate aerobic intensity, Wednesday **Disclaimer: I am not a physician. Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 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: 10 minutes @ moderate aerobic intensity, Friday 15min. 4min. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 8 x 25 kick, RI=0:15 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. WU: 300 @ low aerobic intensity MS: 1,800 @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity 50 easy and relaxed +++ best possible effort 4. CD: 300 @ low aerobic intensity. (Yes, this means you ignore the first 10 minutes of data). Long Bike: 2:45 MS: 7 x 90sec. MS: 2 x 400 @ threshold intensity, RI=0:45 Bike: 90min., Tempo #2 & 5 50 easy/ 50 fast Foundation Bike: 1 Hour Bike Long Hill Climbs: 1:10 Swim Fartlek + Sprint: 1600 Yards MS: 2 hours and 25 minutes @ moderate aerobic intensity MS: 1,800 @ moderate aerobic intensity 400 choice +++ CD: 10 minutes @ moderate aerobic intensity, Wednesday WU: Swim 1.2 miles MS: 3 x ( MS: 1 hour and 10 minutes @ moderate aerobic intensity 20min. MS: Run 20 minutes @ moderate aerobic intensity CD: 20 minutes @ moderate aerobic intensity, Wednesday Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. 6 x 50 drills, RI=0:10 MS: Run 45 minutes @ moderate aerobic intensity, Sunday +++ Tempo Bike: 1 Hour 4 x 300 descend 1-4 WU: 300 @ low aerobic intensity Swim Base: 2100 Yards MS: Run 1 hour and 10 minutes @ moderate aerobic intensity 3min. I am unable to access it. 8 x 25 drills, RI=0:10 Way to go Sarah! MS: Run 40 minutes @ moderate aerobic intensity core strength, Bike: 75min., Strength CD: 200 @ low aerobic intensity. 5 x 100 target race pace 10 SR, Bike: 60min., +++ WU: 300 @ low aerobic intensity MS: 10 x (3min. Read this article on the new Outside+ app available now on iOS devices for members! 200 kick Every fourth week is a recovery week. WU: 300 @ low aerobic intensity Much of the training in this plan occurs in Zone 2, known as Base Training. easy) MS: 1 hour and 25 minutes @ moderate aerobic intensity 10 x 50 strong effort 10 SR, Swim: 60min,., Aerobic pulling CD: Run 10 minutes @ moderate aerobic intensity, Tuesday MS: 2 x (5K TT effort/5min. MS: 15min. 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. MS: 55 minutes @ moderate aerobic pace 2023 "HALF IRON DISTANCE - Waco, Texas" - 24 WK - INT HALF IRON DISTANCE - Triathlon Training (+ Strength Training for the Intermediate Triathlete) 6 x 25 @ speed intensity, RI=0:20 CD: 10 minutes @ moderate aerobic intensity, Sunday +++ core strength, Bike: 60min, Strength CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:30 An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. 6min. 4 x 50 @ speed intensity, RI=0:20 MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Swim Base:1900 Yards CD: 300 @ low aerobic intensity, Fartlek Run: 35 Minutes 8 x 25 kick, RI=0:15 200 drill/nonfree How to Build the Ideal 70.3 Training Week, Swim: 45min., Aerobic pulling MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 CD: 300 @ low aerobic intensity, Sunday Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. CD: 10 minutes @ moderate aerobic intensity, Wednesday +++ 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). Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. +++ MS: 3 x 200 @ threshold intensity, RI=0:45 easy), Swim: 60min., Race specific CD: Run 10 minutes @ low aerobic intensity, Friday 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. 5 x 90sec. Quickly view upcoming workouts in the TrainingPeaks app. Swim starts: Your event may have you start from deep water, or standing on a beach or in shallow water. +++ 2 x (15min. CD: Run 10 minutes @ moderate aerobic intensity at 100 rpm MS: 1,650 @ maximum intensity Repeat 3 times. +++ CD: 300 @ low aerobic intensity, Tempo Run: 36 Minutes race effort/10min. easy), Brick: Total: 4hrs., Saturday 5min. You can definitely shift the days around as you need to but I would recommend keeping the Sat/Sun workouts back to back so for ex, you could shift that to Fri/Sat, but I wouldnt spread them out randomly throughout the week. There are a few other workouts youll see: Hill Rep Run, Control Effort: This session is about building your base fitness by slowing down. MS: 1 hour and 55 minutes @ moderate aerobic intensity 6min. Swim Threshold + Sprint: 2100 Yards This plan from coach Marilyn Chychota is designed to help you cross the finish line of your next half-Ironman in record time. MS: Run 15 minutes @ moderate aerobic intensity 1 x 100 race pace easy MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 About the Plan: This 20 week program is an Intermediate Plan for 70.3 athletes. CD: 30 @ low aerobic intensity, Foundation Run: 35 Minutes WU: 17 minutes @ moderate aerobic intensity strong pick ups/1min. MS: 4 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) easy), Swim: 60min. 8 x 25 kick, RI=0:15 Bike: 75min. Way to go Andy! Also if I feel good, may push it. +++ fast and easy to 90sec. MS: Run 15 minutes @ moderate aerobic intensity Foundation Bike: 1:15 CD: 300 @ low aerobic intensity, Tempo Run: 38 Minutes Home USA Races California New York Illinois Georgia Florida Texas World Races Race Calendars April 2023 May 2023 June 2023 July 2023 August 2023 September 2023 October 2023 November 2023 December 2023 January 2024 2 x (1 x 100 at moderate CD: Run 10 minutes @ low aerobic intensity, Friday 8 x 200 at target race pace on 10 SR WU: Run 10 minutes @ moderate aerobic intensity +++ CD: 300 @ low aerobic intensity. 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. Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. MS: 5 x (4min. There is nothing worse than coming in after your swim and wondering where is my bike?!. WU: 10 minutes @ moderate aerobic pace Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 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. 7min. Finish with running strides: Running is Heart Rate and Pace guided. Download the app. 2 x 100 strong 15 SR IRONMAN 101: A Six-Month Training Plan: Ironman itself offers a program crafted by New Zealand-based coach John Newsome. 4 x 50 descend 1-4 10 SR, Swim: 45min., Swim test Take approximately 30 seconds rest between. easy 55-65 rpm WU: 300 @ low aerobic intensity CD: Run 5 minutes @ moderate aerobic intensity, Friday 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.