easy) All 10 SR Repeat 4 times through. the specific zone numbers may vary a bit. MS: 2 x ( MS: 10min. core strength, Bike: 90min., Threshold MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 When working in this zone you are able to hold a conversation. It is not meant for advanced athletes looking to PR. WU: 300 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Sunday What Is a Half Ironman Triathlon? If this plan doesn't exactly fit your life schedule, please contact us and we can advise on personalized plans as well. easy MS: Bike 40 km MS: 4 x 6min. IRONMAN 70.3 TRAINING PLAN // 20 WEEKS // INTERMEDIATE athlete. Program for athletes with average ability in cycling, swimming and running. #2, #4, #6 swim steady 15min. MS: Run 35 minutes @ moderate aerobic intensity It makes sense to practice different starts (fun session! WU: 300 @ low aerobic intensity 8 x 25 drills, RI=0:10 Congrats on finishing your first 70.3! 6min. Ready to tackle your first half-iron triathlon? Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. 5-10min. MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. This is a swim time trial workout. WU: 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Tempo Run: 34 Minutes CD: 10 minutes @ moderate aerobic intensity, Wednesday 90+ rpm) 8 x 25 drills, RI=0:10 The 10-Hour Week Ironman Training Plan - Triathlete MS: 60min. at 110 rpm), Run: 50min., Strength Want to transform your triathlon knowledge, training, and performance? best effort 85-95 rpm/4min. Half Ironman 20 Week Beginner/Int Training Plan for Peak Performance on MS: 8 x 50 steady 10 SR Swim Base: 1750 Yards Im curious, how come the Rest days seem to be randomly distributed throughout the week? easy) 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. CD: 300 @ low aerobic intensity. April 17, 2023 Matt Fitzgerald Heading out the door? Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. easy, 10min. 8 x 25 drills, RI=0:10 +++ Include: 30 best possible distance, Swim: 65min. 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. This week is a recovery week of this 70.3 training plan. She incorporates training strategies with proven success to ensure that your fitness is where it needs to be when you toe the start line. WU: 200 @ low aerobic intensity 1min. 3 x 200 at 85% 10 SR 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: 60min. 1500 TT (record time) MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 PDF 20/40 Week Half Triathlon and Full Triathlon Training Plan - WildApricot 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. Swim Threshold + Sprint: 2,100 Yards core strength, Swim: 60min., Threshold WU: Run 10 minutes @ low aerobic intensity MS: 55 minutes @ moderate aerobic pace Take approximately 30 seconds rest between. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 WU: Run 10 minutes @ low aerobic intensity MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 400 pull buoy CD: 10 minutes @ low aerobic intensity, Thursday hard (<95% max)/ 1min. CD: 250 @ low aerobic intensity, Long Run: 1:20 WU: Run 10 minutes @ low aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity easy 55-65 rpm easy Bike: 2:30 Saturday Long Bike: 2:45 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 . 8 x 25 @ speed intensity, RI=0:20 8 x 25 kick, RI=0:15 CD: 10 minutes @ low aerobic intensity, Friday MS: 6 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 55 minutes (including warm-up and cool-down) WU: Run 10 minutes @ low aerobic intensity Please read this section so you understand how to set your zones. +++ Take approximately 30 seconds rest between. MS: 1 hour and 10 minutes @ moderate aerobic intensity +++ easy), Brick: Total: 4hrs., MS: Run 16 minutes @ threshold intensity WU: Run 10 minutes @ moderate aerobic intensity split 15 SR MS: 5 x (4min. easy at 110 rpm), Run: 50min., Strength 8 x 25 kick, RI=0:15 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: 300 @ low 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 at 100 rpm, 2min. Hi Julie the plan link is located in the post above. best possible effort MS: 4 x (6min. MS: 3x 800 Pull 30 SR MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. easy) For many, . 400 pull Easy running, Swim: 45min., Speed development The first 8 weeks of this 70.3 training plan are the base phase. 3 x 100 at race pace), Bike: 45min., Active recovery Most weeks have 4 days of cycling. #1 & 4 50 fast/ 50 easy 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. 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. Easy, Swim 60min. 8min. MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10

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