20 week half ironman training plan intermediate

CD: 300 @ low aerobic intensity, Thursday tempo best effort 85-95 rpm/4min. 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. easy 2 x 100 strong 15 SR Upload completed workouts from your favorite tracking app or device. Foundation Run: 50 Minutes MS: 2000 continuous, build each 500 MS: Run 20 minutes @ threshold intensity the specific zone numbers may vary a bit. +++ WU: 300 @ low aerobic intensity CD: 300 @ low aerobic intensity, Run Lactate Intervals: 34 Minutes MS: 60min. This week is a recovery week of this 70.3 training plan. CD: 300 @ low aerobic intensity, Saturday . 2 x 100 at mod. With this free beginner half ironman training plan, youll be sure to cross that finish line successfully! Heading out the door? Bike Short Climbs: 1:05 MS: 22 minutes @ threshold intensity The schedule is flexible and can be adapted to fit around work and other commitments. 2 x 200, 2 x 100 as: swim easy, pull, Bike: 60min., Recovery spin WU: Run 10 minutes @ moderate aerobic intensity Swim Base: 1400 Yards Guess those are the specific details a cyclist (my primary sport for many years) looks for. CD: Run 10 minutes @ moderate aerobic intensity, Saturday MS: Run 20 minutes @ moderate aerobic intensity Try and do at least 4 efforts in the session. 50 easy and relaxed MS: 55 minutes @ moderate aerobic pace Many thanks in advance! Foundation Bike: 90 Minutes Remember, the purpose of this plan is to just get you across that finish line successfully (not necessarily to have you breaking records). MS: Run 20 minutes @ moderate aerobic intensity WU: Run 10 minutes @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Sunday race effort aero, 80-90 rpm, Run: 75min., Threshold MS: 3 x (8min. WU: Swim 1.2 miles Saturday Half Ironman 20 Week Beginner/Int Training Plan for Peak Performance on 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 steady aero, Run: 60min., Tempo Take approximately 30 seconds rest between. 5 x 100 target race pace 10 SR, Bike: 60min., I was able to complete my first 70.3! 100 at or slightly above race pace Coach Alisons plans are designed to set you up for success! How to Choose a Free Ironman Triathlon Training Program | livestrong hard 80-100 rpm/4min. Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. WU: 10 minutes @ moderate aerobic intensity MS: 3 x 200 at 80% 10 SR CD: 300 @ low aerobic intensity. CD: 300 @ low aerobic intensity. MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down) 8 x 25 kick, RI=0:15 Required fields are marked *. 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 . 4 Swim Sets For 70.3 Training 4 x 50 @ speed intensity, RI=0:20 I dont have any specific nutrition plans (yet! Hi Michael! core strength, Bike: 60min., Strength Great to hear from you. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday easy at threshold 10K effort/90sec. 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. WU: 250 @ low aerobic intensity Does that make sense? WU: Run 10 minutes @ low aerobic intensity Transition Run pace. 3x (30sec. MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 1 x 100 5sec. CD: Run 10 minutes @ low aerobic intensity, Friday CD: 10 minutes @ moderate aerobic intensity, Friday 2. Brick Workout: 2:30 Here are some other workouts you might see: Alternating Zones 2 and 3: These are generally listed for the long bike rides. WU: Run 10 minutes @ moderate aerobic intensity MS: 2 x ( 6min. MS: 2 hours and 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity 15min. Phil's Intermediate IRONMAN 70.3 Plan is just what you need! 15min. MS: 1,000 start easy, build to hard (note time) I am a USAT Level II Endurance and IRONMAN Certified Triathlon Coach and an avid triathlete based out of Boulder, Colorado. +++ MS: Run 12 minutes @ threshold intensity CD: Run 10 minutes @ moderate aerobic intensity Swim Fartlek + Sprint: 1300 Yards 4 x 50 build within each 10 SR Hi Julie the plan link is located in the post above. 3 x 50 descend 1-3 @ :60 8 x 25 drills, RI=0:10 easy 6 x 50 @ speed intensity, RI=0:20 4 x 50 descend 1-4 10 SR, Swim: 45min., Swim test If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. easy, 10min. 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. 4 x 25 kick, RI=0:15 You can gauge measurements off of power/ feel / or heart rate. MS: 2 x (5K TT effort/5min. at 105 rpm, 1min. 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. . Tuesday threshold/ 90sec. The Best IRONMAN 70.3 Workouts | MyProCoach 20 x 50 race effort on 5 SR CD: 300 @ low aerobic intensity. Half Ironman Run - 13.1 miles (21.1k) The Swim The swim portion of the half Ironman is 1.5 miles and a set of swimming workouts for the entire program can be found at the bottom of this page. 8 x 25 kick, RI=0:15 4 Swim as every 6th lap over kick CD: 300 @ low aerobic intensity, Run Lactate Intervals: 36 Minutes 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) Please read this section so you understand how to set your zones. MS: 4 x (6min. Olympic-Distance Triathlon 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: 10 minutes @ moderate aerobic intensity 1 x 100 race pace aero hard 80-100 rpm If youre an intermediate or advanced athlete that needs a little extra guidance, feel free to reach out to them. aero tempo, Run: 75min., Tempo easy), Swim: 60min. IRONMAN 101: A Six-Month Training Plan: Ironman itself offers a program crafted by New Zealand-based coach John Newsome. CD: 250 @ low aerobic intensity. CD: Run 10 minutes @ moderate aerobic intensity, Wednesday Run: 50min., Speed Most 70.3 training plans require at least 10 weeks of preparation; some recommend at least 20 weeks to thoroughly prepare. MS: 1,500 @ moderate aerobic intensity Way to go Sarah! Take approximately 30 seconds rest between. MS: 15 x 200 pull (band/buoy/paddles) 15 SR 6 x 50 drills, RI=0:10 20 Week Half Ironman Training Plan for Beginners; Let's get started! MS: 3 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down) MS: 16 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity Bike: 75min. Swim Base: 1825 Yards MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 Take approximately 30 seconds rest between. easy Foundation Run: 40 minutes MS: 14 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity 6 x 50 @ speed intensity, RI=0:20 Swim the maximum-intensity segment as though it were a race. To start this plan you should be able to: 1,000 faster than the first one (note change in effort) Repeat 4 times through. MS: 2 x (16min. Run: 20min. 15min. Swim Threshold + Sprint: 2100 Yards I followed it for the past 5 months and just completed Eagleman 70.3 (1st Half) a few days ago and hit my goal of finishing in under 6 hours. 4 x 25 build to fast @ :30 WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity easy 20 x 100 even race pace 10 SR, Bike: 60min., Threshold easy 80-90rpm WU: 10 minutes @ moderate aerobic pace (*standard disclaimer, this is for informational purposes and shouldnt be considered individual training advice ), Your email address will not be published. Swim Base: 2300 Yards 20min. 8 x 25 kick, RI=0:15 MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 Heading out the door? easy MS: 3 x (5 x 100 at race pace 10 SR), Bike: 75min., Threshold easy, Swim: 80min., Endurance MS: 30min. MS: 2 hours and 40 minutes @ moderate aerobic intensity From this day forward your training will steadily decrease (relative to preceding weeks) to ensure youre rested and ready to perform on race day. drop another 5 sec. See the Structured Workout Help Page for more information. WU: Run 5 minutes @ moderate aerobic intensity If there were a lot of steep climbs, itd essentially be more like interval training. Repeat 3 times adding 2 extra to each exercise on each new repetition. easy) MS: Run 10 minutes @ moderate aerobic intensity at 90 rpm Note: This plan was based upon a 20-week training schedule. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 Bike 1:15 WU: 300 @ low aerobic intensity Swim Base: 1700 Yards 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. If too difficult, you can switch to a zone 2 ride for the entire duration. MS: 25 minutes @ moderate aerobic intensity easy, Swim: 75min., Endurance MS: Run 25 minutes @ moderate aerobic intensity 8 x 25 kick, RI=0:15 WU: 200 @ low aerobic intensity This race is not for the faint of heart, but for those . +++ Track your weight, sleep, hours, fatigue and stress while you train. CD: 10 minutes @ moderate aerobic intensity, Wednesday Bike: 75min. The main goal of your IRONMAN swim training is getting fit enough to swim 3.8km in relative comfort. Want to transform your triathlon knowledge, training, and performance? at 120 rpm WU: 300 @ low aerobic intensity MS: 45min. +++ Do the full 100 (25 of three drills followed by 25 normal) then rest 10 sec and repeat. CD: 200 @ low aerobic intensity, Foundation Run: 25 minutes Triathlete's Complete Guide to Training for a Half-Iron/70.3 Triathlon Foundation Run: 45 Minutes Right now I dont have any intermediate plans on the blog, but hopefully there will be in the future. tempo/ 2min. CD: 10 minutes @ moderate aerobic intensity, Wednesday Long brick workouts, a swim time trial, and an optional Olympic distance tune-up triathlon also help build race-specific fitness. CD: 9 minutes @ low aerobic intensity, Thursday MS: 12 x 30sec. split 15 SR 600 as 50 build sight x 8 strokes/50 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. WU: Run 10 minutes @ moderate aerobic intensity 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. Has been training a minimum of 10 hours per week. All aero 80-90 rpm: 15min. +++ easy), Swim: 60min., Aerobic +++ CD: Run 10 minutes @ moderate aerobic intensity, Tuesday +++ alternating: 5 swim, 5 pull 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. MS: 20 x 50 at Target race effort on 5 SR Download the app . core strength CD: 300 @ low aerobic intensity, Saturday MS: Run 50 minutes @ moderate aerobic intensity Heres a few coach recs where they can help work your strong cycling background into a plan: WU: Run 10 minutes @ moderate aerobic intensity easy 3min. CD: 10 minutes @ moderate aerobic intensity, Sunday 18 Week Half Ironman Training Plan - Updated for 2023 MS: 3 x 300 @ threshold intensity, RI=0:45 I'm a dietitian, personal trainer, runner, triathlon coach, foodie, not-so-extreme couponer, and all around fun lovin' gal. 8 x 25 drills, RI=0:10 MS: 3 x 300 @ threshold intensity, RI=0:30 +++ Tuesday MS: 4 x 200 @ threshold intensity, RI=0:45 Tempo Bike: 1 Hour 3. at 115 rpm Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Minimum training requirements suggested for this plan: Swim: Able to swim 15 minutes continously and swimming 3000 yards/week Bike: Cycling 2 hours per week Run: Running at least 1.5 hours per week comfortably and 45 minutes for a long run. 200 drill/nonfree Similar to the runs, many bike workouts are simply time-based with a particular zone. MS: 1,000 @ moderate aerobic intensity Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Chychota became a professional triathlete in 2003, racing to podium positions at Ironman events around the world, including a win at Ironman Malaysia in 2004. above race/3min. MS: Run 40 minutes @ moderate aerobic intensity Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. As an Amazon Associate I earn from qualifying purchases. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: Run 5 minutes @ moderate aerobic intensity I am on my second week of this program and am absolutely loving it so far. WU: 10 minutes @ moderate aerobic intensity Hi I would like a copy of the free Half Ironman Beginner 20 week training program at 110 rpm), Run: 50min., Strength MS: 8 x 50 steady 10 SR Bike: 3hrs., Endurance After that is submaximal training, used in this plan as wake up intensity sessions. MS: Bike 45 minutes @ moderate aerobic intensity +++ strong pick ups/1min. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity How to Build the Ideal 70.3 Training Week, Swim: 45min., Aerobic pulling Swim: 1200 Yards What Is a Half Ironman Triathlon? MS: 15 x (1min. WU: 300 @ low aerobic intensity Swim Threshold + Sprint: 1400 Yards easy) threshold tempo/ 1min. 2min. MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 4min. hard On a scale of 1-10, where 1 is laying on the couch and 10 is an all-out sprint, you can get a feel for where each of these workouts should fall. 15min. So glad you found it helpful Derek! Build x 200 CD: Run 10 minutes @ moderate aerobic 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) +++ tempo in race position, 80-90rpm/ 5min. Was able to get out there and have fun. MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 35 minutes (including warm-up and cool-down) Swim Threshold + Sprint: 1100 Yards Hi Megan! I can definitely make some recommendations for coaches if youd like. repeat back down to 30sec. Swim the maximum-intensity segment as though it were a race. Foundation Bike: 1:15 MS: 4 x 6min. #2 & 5 50 easy/ 50 fast Which comes down to as little as $3.55 per week for unlimited training plans and ongoing certified . WU: 300 @ low aerobic intensity CD: 10 minutes @ moderate aerobic pace, Sunday +++ Ive seen a lot of plans with a Sunday or Monday consistent Off day. MS: 7 x (1min. Swim Base: 2512 Yards WU: 300 @ low aerobic intensity easy), Celebrate the fact that you finished this 70.3 intermediate training plan (and hopefully earned a PR!). 8 x 25 drills, RI=0:10 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. 10 x 50 alternating 1 easy/ 1 fast 15 SR, Brick: Total: 4hrs. For the following training plans, perform the easy and long runs at a comfortable, sustainable pace. How Long Does It Take To Recover From A 70.3? MS: 7 x 45sec. The tempo portion is held in the midsection at zone 3 RPE 7-8. WU: 250 @ low aerobic intensity MS: 5 x 15min. Tuesday faster than previous 100s should be race pace The primary objectives are developing aerobic capacity, endurance, and injury-resistance. Usually called an Ironman 70.3 due to the total distance of the race in mileage, a Half Ironman involves 70.3 miles of self-propelled travel, broken down into a 1.2-mile swim, 56-mile bike, and 13.1-mile run . Swim Threshold + Sprint: 1800 Yards (Yes, this means you ignore the first 10 minutes of data). Run: 50min. Swim Base: 2000 Yards Run 10 minutes @ moderate aerobic intensity, Sunday WU: 250 @ low aerobic intensity easy) WU: 10 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 easy, Swim: 60min. Sunday MS: 12min. 6min. The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. WU: 300 @ low aerobic intensity After you warm up, complete a 30-minute run at the best possible speed you know you can maintain for all 30 minutes. Back up to 3100 using same paces, Brick: Total: 4hrs. Overkick and sight every 6th lap, Brick: Total: 4:20, Race specific Throughout the plan, weekly training hours range from 7:15 to 14:15. WU: 200 @ low aerobic intensity MS: 9 x 30 seconds with 2-minute active recoveries If youre searching for a training plan, you probably already know this. CD: 300 @ low aerobic intensity, Sunday 4. CD: 300 @ low aerobic intensity, Fartlek Run: 30 Minutes CD: 10 minutes @ moderate aerobic intensity, Friday 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. Theres all kinds of training methodologies that can work for people, so this one was just a little different to experiment with (and was created in partnership with another coach Im a fan of, Jon Fearne). First mile race simulation This plan assumes basic distance swimming ability, and includes 1 to 2 workouts each week to improve distance capacity and form. 8 x 25 kick, RI=0:15 This 20 week program is an Intermediate Plan for 70.3 athletes. Your email address will not be published. Bike: 90min., including 8 x 25 kick, RI=0:15 8 x 25 drills, RI=0:10 once demanded 15-20 hours each weekon top of work, family, travel and other time commitments. 8 x 25 kick, RI=0:15 4 x 300 descend 1-4 The T.I.M.E. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Repeat 2 times through. Run 15 minutes @ moderate aerobic intensity. CD: Run 10 minutes @ moderate aerobic intensity Bike Short Hill Climbs: 55 Minutes Here is each one. Hi Hannah so strange! tempo/3min. Bike: 90min., Tempo 30min. 5 x 600 as 1 swim/1 pull steady 15 SR MS: Bike 45 minutes @ moderate aerobic intensity Although a 15- to 20-hour training schedule is ideal to maximize your Ironman potential, you can accomplish a lot of the basic fitness using a 10-hour Ironman training plan week if you utilize your time wisely. About the Plan: This 20 week program is an Intermediate Plan for 70.3 athletes. MS 5 x (25 fast/50 easy 15 SR CD: 250 @ low aerobic intensity, Long Run: 1:20 WU: Run 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Tempo Run: 40 Minutes Foundation Run: 35 Minutes If you cant find a sprint triathlon to participate in today, do a sprint triathlon time trial of this format on your own instead. SE/2min. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 CD: 10 minutes @ moderate aerobic intensity, Friday 6min. 15min. MS: 55 minutes @ moderate aerobic pace Bike: 90min., Tempo Recovery Bike: 20 Minutes 8 x 25 drills, RI=0:10 Create a personalized feed and bookmark your favorites. Brick Workout: 55 Minutes Foundation Run: 45 Minutes WU: 300 @ low aerobic intensity Bike Power Intervals: 45 Minutes +++ Run: 20min. Swim Base: 2000 Yards Run: 50min., Speed Just keep that in mind if youre comparing workouts from different plans. Cycling intervals are Heart Rate guided. WU: 10 minutes @ moderate aerobic intensity at 105 rpm 4 x 75 @ VO2max intensity, RI=0:45 Foundation Run: 35 Minutes WU: 300 @ low aerobic intensity MS: 1,800 @ moderate aerobic intensity 10min. CD: 10 minutes @ recovery intensity, Sunday Get feedback, stay on top of your training and perform at your best. Im curious, how come the Rest days seem to be randomly distributed throughout the week? Bike: 2:30 Hi Jim! 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. $112.49 USD for the first year, billed yearly. 6 x 100 @ VO2max intensity, RI=0:30 Before starting the plan, you must be relatively fit, injury free and with no health concerns. 2 x (1 x 100 at moderate 6 x 50 @ speed intensity, RI=0:20 Swim Threshold + Sprint: 2100 Yards (See more training plans here.). Endurance easy 55-65 rpm CD: Run 10 minutes @ low aerobic intensity, Thursday Read this article on the new Outside+ app available now on iOS devices for members! The peak phase of this 70.3 training plan begins this week. WU: Run 10 minutes @ moderate aerobic intensity 2min. 5min. 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). pace 10 SR 4 x 50 @ speed intensity, RI=0:20 MS: 600 as 150 free/50 kick 15 SR easy jog, Swim: 45min, Swim test 50 fast/25 easy 15 SR Foundation Bike: 45 Minutes PDF Super Simple Ironman 70 3 Triathlon Training Plan 8 x 25 drills, RI=0:10 You are looking at between 5 and 6 days a week of training sessions. 8 x 25 drills, RI=0:10 steady aero, 80-90 rpm, Run: 75min., Threshold Please see our terms, definitions and sample workouts page for more insight to our plans. Training plans Whatever your standard, ability, goal and time available we will have a triathlon training plan for you. CD: 300 @ low aerobic intensity, Foundation Run: 50 Minutes 500 Pull steady build MS: 6 x 5min. easy) Finally are you supposed to take any breaks during each set of the 2x400m portion of the workout. easy) 8 x 25 kick, RI=0:15 70.3 Triathlon Training Plan: A Time-Efficient Program. MS: Run 15 minutes @ moderate aerobic intensity +++ 8 x 25 drills, RI=0:10 Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. 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 Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. MS: 18 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity Here are a few of the key factors in the swim workouts: Rest periods: Rests after any main efforts are between 30-60 seconds depending on your recovery. The second training priority is threshold-intensity training in all three disciplines. I do have a couple of questions regarding how youre supposed to go about some of these workouts. 100 rpm increase x 15sec. WU: 10 minutes @ moderate aerobic intensity core strength, Swim: 50min Threshold It is not meant for advanced athletes looking to PR. 600 as pull neg. 1. MS: 20 x 100 best possible avg. 100 easy SE/ 2min. Saturday MS: 2 x ( MS: 1 hour and 10 minutes @ moderate aerobic intensity **Disclaimer: I am not a physician. +++ 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. 6 x 75 @ VO2max intensity, RI=0:45 MS: 10 x 50 descend 1-5, 6-10 10 SR January 28, 2020 by Chrissy Carroll 26 Comments. +++ Hi Eric! Upload completed workouts from your favorite tracking app or device. 4 x 25 @ speed intensity, RI=0:20 Drills: High elbow (thumb to thigh), closed fist and catch up. WU: 300 @ low aerobic intensity 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. (Note the zones used in that post are a little different than this plan). Fast-Track Triathlete includes Dixon's CD: 10 minutes @ moderate aerobic pace, Friday MS: 60min. Thanks!! 8 x 25 drills, RI=0:10 Swim Base: 2100 Yards Super easy, flat ride 50 easy kick Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. CD: 300 @ low aerobic intensity. Brick Workout: 1 Hour fast WU: 10 minutes @ moderate aerobic intensity 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) Ready to tackle your first half-iron triathlon? EZ running, Swim: 45min., Speed Variables WU: Run 10 minutes @ moderate aerobic intensity tempo/ 2min. Quickly view upcoming workouts in the TrainingPeaks app. at 110 rpm), Run: 50min., Strength 15min. MS: 10 x (3min. The schedule consists of at least 3 workouts per week in each sport, 1 day of strength training and 1 to 2 days of core work as well. 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.

Disadvantages Of Servant Leadership In Nursing, Articles OTHER