Swim Fartlek + Sprint: 2900 Yards MS: 1 hour and 10 minutes @ moderate aerobic intensity Youre already fit. CD: 10 minutes @ moderate aerobic intensity. 4 x 50 @ speed intensity, RI=0:20 Thursday 10 x 25 drills, RI=0:10 RUN | Novice IRONMAN 24 week Training Plan Percentage Running Run Progression . (They don't have to be long ones.) CD: 10 minutes @ moderate aerobic pace, Swim Fartlek + Sprint: 1900 Yards Plan Overview The training plan breaks down the 24-week training schedule into the following periods: MS: 5 x 200 @ threshold intensity, RI=0:45 Click here to browse our 8 to 48-week training plans (with email support). Swim Base: 2900 Yards The event will typically take you between four and eight hours to complete. Swim Base: 3100 Yards A swim cap will keep your hair from flying everywhere while you swim, but itll also keep you warm, and for 99% of races, youll need to wear one on race day. The event will typically take you between four and eight hours to complete. MS: 7 x 75 @ VO2max intensity, RI=0:45 Even those who have never done a triathlon or endurance race before have found that its possible to finish a half-iron race with the right training. 6 mins in low Z4 + 2 mins recovery in Z1. Do your best to follow the workouts below, ideally in their given order. Swim Base: 4625 Yards CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: Run 10 minutes @ moderate aerobic intensity There are no secrets in these workouts, just consistent work and a few changeups to keep the training fresh and interesting. Training for a half-Iron triathlon takes approximately 8 to 13 hours per week. Steady State Bike: 2 Hours Hydration around the clocknot just during workoutsisabsolutely essentialas well. MS: 3 hours and 55 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 45 Minutes What does a solid foundation look like? Unlike training for a half marathon, which is fairly straightforward, training for a 70.3 has a lot of moving parts, and a coach can help to bring some organization to the process. You can ride outdoors, or on an indoor trainer. WU: Bike 2 hours @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity A half Ironman is a big step-up from the standard Tri. The base, build, and peak phases last 8 weeks apiece. MS: 50 minutes @ high aerobic intensity Theyre designed to help you maintain a good level of fitness when youre not specifically targeting an event, such as, during the off-season, or anytime youre taking a break from racing. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday RUN | Novice IRONMAN 24 week Training Plan * = higher intensity key session E = endurance key session Microcycle 1 -GP Monday Tuesday Wednesday Thursday Friday Saturday Sunday HRS # SESSIONS % VOLUME Session 1 OFF RU- 00:40 [3] * SW- 01:00 [3] * BI- 01:00 An aero helmet will simply reduce the drag as you race on your bikeassuming you can hold the proper aero position for the great majority of your race. 10 x 25 drills, RI=0:10 Tuesday Swim Base: 58 Minutes Swim Fartlek + Sprint: 1200 Yards Use it in places where you contact the saddle, where your body has natural creases, or where friction is possible. WU: Run 10 minutes @ moderate aerobic intensity It peaks with 10,825 yards of swimming, 9 hours and 30 minutes of cycling, and 3 hours and 52 minutes of running in Week 22. 100 FS Breathe every 3 in Z2 + 20 secs rest). CD: Run 5 minutes @ moderate aerobic intensity, Thursday 10 x 25 drills, RI=0:10 2 x (50 Pull in Z2 + 50 Pull in Z4 + 20 sec rests). CD: 10 minutes @ recovery intensity, Sunday CD: 10 minutes @ moderate aerobic pace, Swim Fartlek + Sprint: 1950 Yards Recover Run: 30 Minutes WU: 350 @ low aerobic intensity MS: Run 50 minutes @ moderate aerobic intensity, Sunday 1 x (100 FS in Z2 Breathe every 3 + 20 secs rest). MS: 4 x 3 minutes @ VO2max intensity with 3-minute active recoveries @ low aerobic intensity For us, ordinary people, a 16-week Ironman training plan or 24-week Ironman training plan allows for adequate planning and preparation. 10 x 25 drills, RI=0:10 MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 CD: 350 @ low aerobic intensity, Saturday 10 x 50 @ speed intensity, RI=0:20 SWIM | Novice IRONMAN 24 week Training Plan Percentage Swimming Swim Progression. The plan begins with 5,400 yards of swimming, 5 hours and 10 minutes of cycling, and 2 hours and 33 minutes of running in Week 1. 1 x (100 FS Breathe every 5 in Z2 + 20 secs rest). WU: Run 10 minutes @ moderate aerobic intensity This will give you enough fitness for an IRONMAN 70.3 triathlon cycle, with a little to spare. CD: 10 minutes @ moderate aerobic intensity, Wednesday Read this article on the new Outside+ app available now on iOS devices for members! WU: 10 minutes @ moderate aerobic intensity Cycling-specific shoes and tri-specific shoes will attach to your specialty pedals and allow better power transfer and comfort. Dont be afraid to take the time to do the necessary research. One of the biggest challenges of training for a half-iron triathlon is fitting in training alongside work, family, and social commitments. Todays smartwatches will not only track time and distance, but also help prescribe workouts, give biofeedback, track sleep, connect to your bike, and give pool and open-water swimming data. MS: 1,650 @ maximim intensity Preview Phil's PREMIUM plans now From 6-48 weeks, free email coach support, advanced tracking software and more! 10 x 25 drills, RI=0:10 MS: 40 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 You will also do a small amount of high-intensity work (e.g. RUN | Novice IRONMAN 24 week Training Plan Percentage Running Run Progression . With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2200 m/yards with rests, ride for 2 hrs 40 mins and run for 90 mins but not all on the same day. 10 x 25 kick, RI=0:15 MS: 9 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 25 minutes (including warm-up and cool-down) This is a swim time trial workout. ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY. Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications (below). CD: 350 @ low aerobic intensity. If you want, you can then adjust the plan length to start it on a different day. In fact, many athletes opt to follow a free half-iron training plan, which provides a schedule of daily workouts leading up to the race. 10 x 25 kick, RI=0:15 MS: 55 minutes @ moderate aerobic pace CD: 350 @ low aerobic intensity, Sunday MS: 2 x 20 minutes @ threshold intensity, with 10 minutes active recovery Foundation Bike: 1 Hour CD: Run 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Foundation Run: 55 Minutes MS: 2,600 @ moderate aerobic intensity To help you train at the right levels, we use five training zones, based on feel or heart rate. CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 1550 Yards CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:30 MS: Run 20 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity Brick Workout: 2:15 This plan is recommended for athletes who have been doing some minor training and are currently able to swim 1,000 yards, bike 20 miles and run 2 miles continuously. No matter what you call itmiddle distance, long course, half-iron, 70.3 or half Ironmanfinishing a 70.3-mile triathlon is one impressive feat. Think of the event like one long race, rather than three separate events. CD: 350 @ low aerobic intensity, Foundation Bike: 1:15 WU: 350 @ low aerobic intensity You should also include some runs straight after cycling, just to get used to the feeling. Ironman 70.3 Muncie - the ultimate triathlon adventure located in Muncie, Indiana! A minimum level of fitness in each discipline is necessary to successfully begin this plan. It also takes into consideration he or she can run at least 7 miles or about an hour with relative ease, swim at least 5000 yards per week and ride at least 25-30 miles 3 times per week on the bike. Your training during that time period will consist anywhere from 10-25 hours per week, depending on where you are in your training phases. This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 70.3 while balancing life and training. 10 x 25 drills, RI=0:10 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 WU: 350 @ low aerobic intensity This allows for the development of both physical fitness and technical skills to complete the 1.2-mile swim. CD: Run 10 minutes @ low aerobic intensity, Thursday WU: 10 minutes @ moderate aerobic intensity . WU: 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity Brick Workout: 1:20 There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half-Ironman in Week 20. 10 x 75 @ VO2max intensity, RI=0:30 Download the app. WU: 37 minutes @ moderate aerobic intensity As already outlined above, be sure to choose a plan that suits your time commitments, and make sure its well balanced. 10 x 25 drills, RI=0:10 MS: 3 hours and 40 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity. This plan is designed for first-time Ironman triathletes, helping to bring you from a base fitness level to Ironman ready. Plan Overview The training plan progresses from 6 up to 13.5 hours (peak) of training per week (including strength MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 To get the 8-week version of this plan and access to the Strength & Conditioning guide, please. Tuesday But that doesnt mean you need to go out and buy everything right now. Brick Workout: 2 Hours CD: 10 minutes @ moderate aerobic intensity, Saturday Your subscription will still continue untilthe end of your current billing cycle (your next payment date) and there is nothing else you need to do. The conditioning priorities in this phase are developing aerobic capacity and building endurance. MS: 4 x 1 minute @ speed intensity uphill with 2-minute active recoveries 1 x (50 Pull in Z2 + 50 Pull in Z4 + 20 secs rest). This week is a recovery week. WU: 10 minutes @ moderate aerobic intensity MS: 9 x 1-minute 30-second intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 55 minutes (including warm-up and cool-down) CD: 350 @ low aerobic intensity, Foundation Bike: 1:30 MS: 7 x 1-minute 30-second intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 45 minutes (including warm-up and cool-down) CD: 350 @ low aerobic intensity, Thursday WU: 350 @ low aerobic intensity Run 15 minutes @ moderate aerobic intensity, Friday This programme is a 24wk programme, this means that it is a 24wk schedule to lead all the way up to race day and is ideally for those athletes who have some prior 2 x (3 mins in low Z5 + 2 min recoveries in Z1). CD: 350 @ low aerobic intensity, Bike Lactate Intervals: 1:30 WU: 200 @ low aerobic intensity Weekly Overview: 2 swims 3 rides 3 runs 1 rest day-This training program works well with all TrainingPeaks compatible smart watches. An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. WU: Bike 1 hour @ moderate aerobic intensity WU: 10 minutes @ low aerobic intensity Designed for time-limited triathletes, the primary goal of this MINIMALIST training plan is to prepare you to EXCEL in your race with minimal training time.. Crafted by USA Triathlon-certified coach and former pro . Foundation Run: 45 Minutes 10 x 25 drills, RI=0:10 Our training plans are for athletes who dont feel the need for a personal coach, but who still want the structure and planning of an expertly-written training program. WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity Many people wonder if hiring a triathlon coach for a half-iron triathlon is a worthwhile investment. Week 4 - Activity Recovery Week (5 hrs 13 mins), Week 8 - Activity Recovery Week (6 hrs 11 mins). WU: 300 @ low aerobic intensity Would you like your friends and family there to cheer you on, or would you rather fly solo? MS: 2,400 @ moderate aerobic intensity Swim Base: 1900 Yards For those not in the know, a 70.3 is a half Ironman-distance triathlon, consisting of a 1900m swim, . WU: Run 10 minutes @ moderate aerobic intensity CD: 250 @ low aerobic intensity, Tuesday WU: Run 10 minutes @ moderate aerobic intensity With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2000 m/yards with rests, ride for 2 hrs 30 mins and run for 75 mins but not all on the same day. Brick Workout: 4:30 Half-Ironman Triathlon WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity MS: Run 24 minutes @ threshold intensity But, Looking to take on an IRONMAN 140.6? Download All Our FREE PRINTABLE Half IRONMAN 70.3 Plans Here! WU: 10 minutes @ moderate aerobic intensity MS: 10 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down) Swim Base: 1600 Yards The best way to approach this is by following an expertly designed training plan. 10 x 25 drills, RI=0:10 MS: 3 hours and 25 minutes @ moderate aerobic intensity Tempo Run: 42 Minutes Most 70.3 training plans require at least 10 weeks of preparation; some recommend at least 20 weeks to thoroughly prepare. The plan builds up to race day and helps improve your fitness and confidence for your target event. WU: 10 minutes @ moderate aerobic intensity MS: 36 minutes @ threshold intensity 10 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity It doesnt have to be every swim you do but aim for at least two open water swims before you race in open water. 7 x 150 @ VO2max intensity, RI=1:00 6 x 200 @ threshold intensity, RI=0:45 More seasoned athletes like these courses too, because it allows them to chase a personal record (PR). 7 mins in low Z4 + 60 secs recovery in Z1. Save your legs for next week. For your first 70.3, its not typically recommended to set a time goalinstead, most coaches advise first-time athletes to focus on simply finishing. If you cant find a sprint triathlon to participate in today, do a sprint triathlon time trial of this format on your own instead. CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2600 Yards Need even more help on where to prioritize your spending? Drink 4-8 ounces of fluid every 15 minutes (increase this for hot or humid races). CD: 350 @ low aerobic intensity, Saturday You are looking at between 5 and 6 days a week of training sessions. MS: 1 hour and 55 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Long Run: 2:50 MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 5 x 200 @ threshold intensity, RI=0:20 WU: Run 10 minutes @ moderate aerobic intensity Typically located between the aerobars, inside the frame, or behind the saddle, a bike hydration system will allow you to carry more fluid in a way thats easy to reach and wont affect bike handling. MS: Run 35 minutes @ moderate aerobic intensity He founded MyProCoach in 2010 to to offer the worlds most comprehensive range of online training plans, all designed to help you enjoy the same success that my athletes and I have, while still making sure you have quality time for your family, friends and career (read 400+ detailed reviews here). 1 x (100 FS in Z2 + 100 Drill in Z2 + 20 secs rest). 5 x 150 @ VO2max intensity, RI=1:15 MS: 1,200 @ moderate aerobic intensity MS: Run 25 minutes @ moderate aerobic intensity MS: 8 x 1 minute @ speed intensity uphill with 2-minute active recoveries This week you will maintain your fitness and eliminate any traces of fatigue. MS: 12 x 1 minute @ VO2max intensity with 1-minute active recoveries @ recovery intensity 2 x (3 mins in lower Z5 + 2 min recoveries in Z1-Z2). Please read our advice and disclaimerhere. Do most of your running at chatting pace, even if it means you must include some walking. Can I Do An IRONMAN On Six Months Of Training? 100 Kick in Z2 + 100 FS in Z2 + 15 secs rest. Tempo Run: 40 Minutes Essentially you need to train your body, so that youre eventually able to swim 1900m, cycle 90km and run 21.1km, back to back. MS: 1,200 @ moderate aerobic intensity Brick Workout: 55 Minutes Tempo Run: 36 Minutes Many nutritionists agree the most important meal is the one you eat after longer, harder training sessions, as it sets the stage for the next workout. As many coaches like to say, its not just how well you train that will determine your fitness, but also how well you recover. MS: 4 hours and 55 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Saturday This is not your ordinary triathlon; it's a test of endurance, strength, and . MS: Run 30 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2600 Yards WU: 32 minutes @ moderate aerobic intensity Its a good time to double-check your race day logistics and strategies. WU: Run 10 minutes @ moderate aerobic intensity For example, a 12-week plan starts off at a higher level than a 36-week plan because with 12 weeks left theres not as much opportunity to build up slowly. FS Freestyle (also known as Front Crawl). Tri-specific shoes will have features like quick on-and-off, drainage, and more. To get this plan plus the 8-week version, please. Are you able to train for a hilly race course, or are all your local bike routes at home pancake-flat? Or maybe you even have an ambition to earn a qualifying slot for the Ironman World Championship. Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Click the headings below to view the remaining weeks! CD: 10 minutes @ low aerobic intensity, Thursday WU: 10 minutes @ moderate aerobic intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Sprint Triathlon Swim Fartlek + Sprint: 2900 Yards 10 x 25 kick, RI=0:15 Swim Base: 2400 Yards 10 x 25 kick, RI=0:15 CD: Run 10 minutes @ low aerobic intensity, Thursday MS: 9 x 100 @ moderate aerobic intensity, RI=0:05 2 x 200 @ threshold intensity, RI=0:45 5 x 200 @ threshold intensity, RI=0:30 WU: 350 @ low aerobic intensity Brick Workout: 1:35 WU: 10 minutes @ moderate aerobic intensity Make adjustments to the template. Average weekly training hours are 7:00 with the biggest week at 9:19 hours. 10 x 25 drills, RI=0:10 CD: 350 @ low aerobic intensity, Saturday WU: 350 @ low aerobic intensity Swim Fartlek + Sprint: 1950 Yards 10 x 25 kick, RI=0:15 A race belt will help you on race day by keeping your number on your body at all times from the bike to the run (depending on the rules) without wasting time pinning it to your clothing. Swim Base: 2900 Yards Many half-iron training plans talk about how much youll need to train, but they dont typically talk about how much youll need to eat. WU: 350 @ low aerobic intensity 12 x 25 @ speed intensity, RI=0:20 MS: Run 25 minutes @ moderate aerobic intensity MS: 34 minutes @ threshold intensity 10 x 25 drills, RI=0:10 WU: 350 @ low aerobic intensity An IRONMAN, or long-course triathlon, is one of the biggest physical challenges in sport. Your Courage & Commitment. 5 x 50 @ speed intensity, RI=0:20 CD: 10 minutes @ moderate aerobic intensity, Sunday 10 x 25 kick, RI=0:15 The objective of this training plan is to provide the EXPERIENCED AGE GROUP triathlete with a 24-week structured and periodized plan to successfully prepare for an Ironman distance triathlon (2.4-mile swim / 112-mile bike / 26.2-mile run). After two weeks on this plan, add roughly one-third to all times and distances. A half Ironman consists of a 1.9km swim, 90km cycle and 21km run. This includes two swims, two rides, three runs and a 45-minute strength and conditioning session. 4 x (3 mins in Z4 + 60 sec recoveries in Z1 to Z2). Swim Base: 2300 Yards 3 x (5 mins in low Z4 + 60 sec recoveries in Z1). 12 mins in upper Z3 + 2 mins recovery in Z1. WU: Run 10 minutes @ moderate aerobic intensity (Beginners starting from scratch should plan a 1-2 year Ironman training plan) How Long to Train for an Ironman A beginner triathlete needs to start with 12 months of training to complete an Ironman. In Joe Skipper's case, that's the hotel pool behind the finish line. Ironman 70.3 St. George is a great example of thismany choose this extremely hilly race because of the breathtaking scenery and proximity to tourist destinations like Las Vegas, Zion National Park, and the Grand Canyon. WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity Some athletes try to create more time in their schedule by foregoing an hour or two of sleep each day, overlooking the fact that recovery timeand sleepis one of the most important elements of triathlon training. CD: 350 @ low aerobic intensity, Saturday You should also note your current fitness levels and how many times you have done this event before. (In 2022, St. George will host the Ironman world championship races for both the fullandhalf-Irondistances.). Swim Base: 1550 Yards CD: 10 minutes @ moderate aerobic intensity. WU: 10 minutes @ moderate aerobic pace CD: 350 @ low aerobic intensity, Long Bike: 3:45 WU: 10 minutes @ moderate aerobic intensity 7 x (2 mins in Z5 + 2 min recoveries in Z2). CD: 10 minutes @ moderate aerobic intensity. The sooner you start, the more time you have to build up your fitness gradually. WU: 350 @ low aerobic intensity CD: 350 @ low aerobic intensity, Tempo Bike: 1:35 6 x 200 @ threshold intensity, RI=0:30 3 x 200 @ threshold intensity, RI=0:20 MS: Run 35 minutes @ low aerobic intensity, Long Bike: 4:15 Also include race simulation brick sessions - that include a swim, bike and run. 1 x (100 FS in Z2 + 200 Pull in Z2 + 20 secs rest). MS: 2,800 @ moderate aerobic intensity MS: Run 15 minutes @ moderate aerobic intensity Swim Base: 2600 Yards Do not underestimate what it takes to complete a half-ironman, be well prepared by following the training programme closely and spend time blending the training into your lifestyle. WU: 350 @ low aerobic intensity 10 mins in upper Z3 + 2 mins recovery in Z1. 6 x 200 @ threshold intensity, RI=0:30 Break up your swim workouts, into smaller chunks with regular rest periods. CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:10 CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:45 After all, one doesnt simply wake up and decide they want to race a 70.3. 10 x 25 kick, RI=0:15 CD: 10 minutes @ moderate aerobic intensity, Thursday 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) Swim the maximum-intensity segment as though it were a race. How long does it take to train for an Ironman Triathlon? 24 week plan for Half Ironman athletes with a weak base of fitness. WU: Bike 2 hours and 30 minutes @ moderate aerobic intensity 4 x (5 mins in low Z4 + 60 sec recoveries in Z1). Looking to race a half-Ironman distance in the next six months? MS: 1 hour and 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 That means you should fuel throughout the day with lean proteins, good fats,a wide rangeof colorful fruits and veggies, and complex carbs (e.g., potatoes, rice, whole grains) during meals and snacks. Brick Workout: 1:35 You can look up the best oreasiest Ironman 70.3 coursesfor beginners, but that doesnt always mean thats the best or easiest Ironman for you. 9 x 50 @ speed intensity, RI=0:20 Typically, these are structured as follows: RELATED: Triathletes Expert Guide on How to Taper. WU: Run 10 minutes @ moderate aerobic intensity 8 x 100 @ VO2max intensity, RI=1:00 Because let's be honest, just by the fact that you're looking for a half Ironman training plan to eventually cross the finish line of a 70.3 mile race, is pretty darn cool. Swim Base: 2900 Yards Foundation Run: 35 Minutes Either way, you need shoes that will withstand the rigors of half-iron training miles. Unsubscribe at any time. 10 x 25 drills, RI=0:10 10 x 25 drills, RI=0:10 Before signing up for a race, its important to take stock of a few things: Thats not to say any of the above factors will automatically disqualify you from taking on the challenge. Swim 1.2 miles MS: 32 minutes @ threshold intensity MS: 1 hour and 40 minutes @ moderate aerobic intensity MS: Run 30 minutes @ threshold intensity 1 x (200 Pull in Z2 Breathe every 5 + 20 secs rest). MS: Run 40 minutes @ low aerobic intensity, Long Bike: 5:30 WU: 10 minutes @ moderate aerobic intensity 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). Note that you can still work in other, smaller races during your plan too! CD: 10 minutes @ moderate aerobic intensity, Sunday 10 x 25 drills, RI=0:10 It varies from athlete to athlete based on personal preference, but sports dietitian Susan Kitchen lays out the core tents in herHalf Ironman (70.3) Nutrition Plan: Some additional resources to help you establish your nutrition and hydration strategy for your half Ironman race: Will you become a half-iron finisher this year? Thisresource from coach Matt Dixonis also an excellent guide to optimizing your time in order to optimize your performance. 1 x (100 FS in Z2 + 100 Pull in Z3 + 20 secs rest). 10 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity Foundation Bike: 30 Minutes CD: 350 @ low aerobic intensity, Bike Lactate Intervals: 1:20 Unless you live in a place with year-round good weather, an indoor bike trainer is an essential way to get in quality workouts when the weather is bad or the conditions are unsafe for riding outside. Note: Bike and Run workouts are mostly written in duration. 10 x 25 kick, RI=0:15 Beginner, Intermediate & Advanced versions. WU: Run 10 minutes @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Friday The longer plans start easier and progress more gradually. Were cheering you on! Preferably at the race destination. While racing, they can help you with pacing and properly doling out your effort. This is broken down into swim, bike, and run legs within the race: When searching for a half Ironman near you, its common to discover that these races have a lot of different names, despite being the same mileage. 10 x 25 kick, RI=0:15 CD: 10 minutes @ moderate aerobic intensity, Saturday 1 x (200 FS in Z2 + 200 Pull in Z2 + 30 secs rest). Every fourth week is an active recovery week, with less training, to help your body recover and adapt. 1 x (150 FS in Z2 + 50 FS in Z4 + 20 secs rest). Tuesday Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. for age-group triathletes is 5:51 for men and 6:18 for women. To get fit enough to conquer an IRONMAN 70.3, you will need to train at least twice per week in each discipline (swim, bike and run). CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Swim Base: 2150 Yards Swim Base: 2600 Yards WU: Run 10 minutes @ moderate aerobic intensity DRILL Your preference of swim technique drill. Unsubscribe at any time. This table provides a brief overview of which level might be right for you, to help you get the most out of your plan. Though training for a half-iron is not nearly as time-intensive as training for a full Ironman, there is still a significant time commitment. MS: 2 hours and 25 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Foundation Run: 45 Minutes 10 x 25 drills, RI=0:10 1 x (100 FS in Z2 + 100 Pull in Z4 + 20 secs rest). 2 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). WU: 350 @ low aerobic intensity MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 45 minutes (including warm-up and cool-down) It is always a good idea to follow a structured training plan that has been designed by a coach with many years of experience.
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