MS: Run 25 minutes @ low aerobic intensity, Long Bike: 2:15 2 x (50 FS in Z2 + 50 FS in Z4 + 15 sec rests). 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. CD: 10 minutes @ moderate aerobic intensity, Sunday CD: Run 5 minutes @ moderate aerobic intensity, Thursday MS: 5 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) Its also good to add some harder efforts once per week, interspersed with plenty of easy stuff. WU: 10 minutes @ low aerobic intensity Steady State Bike: 1:10 WU: Run 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity WU: Bike 1 hour @ moderate aerobic intensity 6 x 50 @ speed intensity, RI=0:20 Brick Workout: 55 Minutes 10 x 25 kick, RI=0:15 10 x 25 drills, RI=0:10 10 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2500 Yards 10 x 25 kick, RI=0:15 CD: Run 10 minutes @ moderate aerobic intensity 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. Tempo Run: 42 Minutes 10 x 25 kick, RI=0:15 WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity MS: 7 x 75 @ VO2max intensity, RI=0:45 MS: 8 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Do most of your running at chatting pace, even if it means you must include some walking. Average weekly training hours are 8:33 with the biggest week at 10:48 hours. WU: 250 @ low aerobic intensity WU: 350 @ low aerobic intensity 10 x 25 drills, RI=0:10 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). 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) Note: Bike and Run workouts are mostly written in duration. 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: 38 minutes @ moderate aerobic intensity, Wednesday MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 In Joe Skipper's case, that's the hotel pool behind the finish line. 36 Week Beginner Ironman Training Plan Week 1 Tuesday Wednesday Thursday Friday Saturday Sunday TOTAL Time Swim 1500 TECH-A 1500 ST-A 1500 E-A 1:30 . Swim Base: 2500 Yards The Expert-Curated, Triathlete-Approved Race Week Menu, Gain (Dont Lose) Ground At Your Next Aid Station, A 20-Week Training Plan for Your First 70.3 Triathlon, Super Simple Ironman 70.3 Triathlon Training Plan, Triathletes Complete Guide on How to Train for an Ironman, In Case Youve Forgotten, 70.3 Season Starts Soon, The Most-Read Triathlete Articles of 2022, 58 seconds per 100 slower than your 400 time, 85% of functional threshold power (FTP) or maximum heart rate. Swim Fartlek + Sprint: 1200 Yards 12 mins in upper Z3 + 2 mins recovery in Z1. 2 x (20 mins in low to mid Z3 + 3 min recoveries in Z2). 10 x 25 kick, RI=0:15 MS: 5 hours and 25 minutes @ moderate aerobic intensity MS: 3 hours and 55 minutes @ moderate aerobic intensity Training will start to include more higher-intensity work and race-pace efforts. Success! WU: 10 minutes @ moderate aerobic intensity MS: Run 20 minutes @ moderate aerobic intensity MS: 2,800 @ moderate aerobic intensity MS: 50 minutes @ high aerobic intensity 10 x 25 kick, RI=0:15 MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 CD: Run 10 minutes @ moderate aerobic intensity These aerodynamic, carbon wheels will not only allow you to ride faster, but can also increase comfortdepending on the rim depth and hub/spoke construction. An Iron-distance triathlon, also known asa full Ironman, is 140.6 miles in lengththis was the length of the original Ironman Hawaii, first held in 1978. WU: 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 TRIATHLON PLAN.pdf - RG Active - 24 Week Intermediate Half-Ironman MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 Wednesday Take Your Ironman to the Next Level With this 24-Week Training Plan 10 x 25 kick, RI=0:15 CD: Run 10 minutes @ moderate aerobic intensity, Foundation Bike: 1:15 Brick Workout: 1:45 MS: Run 1 hour @ moderate aerobic intensity, Sunday WU: 10 minutes @ moderate aerobic intensity 9 mins in upper Z3 + 2 mins recovery in Z1. CD: 350 @ low aerobic intensity, Foundation Bike: 1:15 As already outlined above, be sure to choose a plan that suits your time commitments, and make sure its well balanced. Note: This plan was based upon a 20-week training schedule. MS: 1 hour and 25 minutes @ high aerobic intensity Dont be afraid to take the time to do the necessary research. MS: Run 30 minutes @ low aerobic intensity, Long Bike: 3:15 MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 WU: 250 @ low aerobic intensity WU: 350 @ low aerobic intensity 3 x (4 mins in low Z4 + 60 sec recoveries in Z1). WU: 300 @ low aerobic intensity MS: Run 35 minutes @ low aerobic intensity, Long Bike: 4:15 Brick Workout: 2:30 WU: 10 minutes @ moderate aerobic intensity If you use heart rate, you can use our simple heart rate training zone calculator. CD: 350 @ low aerobic intensity, Tempo Bike: 1:35 CD: 300 @ low aerobic intensity, Long Run: 2:50 MS: 36 minutes @ threshold intensity Running Strides:MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 4 x 50 @ speed intensity, RI=0:20 4 x 50 @ speed intensity, RI=0:20 MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 45 minutes (including warm-up and cool-down) WU: Run 10 minutes @ low aerobic intensity Some examples of post-workout recovery meals and snacks for triathletes: RELATED:The Proper Recovery Fuel for Every Type of Workout. WU: Run 10 minutes @ moderate aerobic intensity Beginner Half Ironman Training Plan (20 Weeks) If you follow our training plans, we do all the thinking for you. CD: Run 10 minutes @ moderate aerobic intensity, Tempo Bike: 1:30 Swim Base: 2250 Yards RELATED:Triathletes Complete Guide to Fueling and Nutrition. MS: Bike 12 miles 10 x 25 drills, RI=0:10 CD: Run 10 minutes @ low aerobic intensity, Thursday Heading out the door? 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) WU: Run 10 minutes @ low aerobic intensity WU: 350 @ low aerobic intensity 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. MS: 5 x 200 (50 build/50 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:20 We include these workouts in our training plans too, in the lead up to race day. MS: 2,400 @ moderate aerobic intensity Most triathletes finish a half-iron or 70.3 triathlon between 5 and 8 hours. MS: 2,400 @ moderate aerobic intensity 4 x 50 @ speed intensity, RI=0:20 *Plus, youll also receive free regular training tips from head coach Phil Mosley! The plan builds up to race day and helps improve your fitness and confidence for your target event. 10 x 25 drills, RI=0:10 8 x 100 @ VO2max intensity, RI=0:30 Beginner IRONMAN 70.3 Triathlon Plan. 24 weeks. Reusable Plan 10 x 25 kick, RI=0:15 Your Courage & Commitment. If you are looking for one-on-one instruction, a personalized approach to training, or accountability, a coach may be exactly what you need to prepare for your half-iron triathlon. The first 8 weeks of this training plan constitute the base phase of training. MS: 5 hours and 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity 10 x 25 @ speed intensity, RI=0:20 Zone 1 Feels like Easy/Recovery Heart rate 68-73% of max. Not everyone can fit them in around their busy lives, on top of their swimming, cycling and running, but its great if you can. If possible, include an Olympic or half-distance race about six to eight weeks before your IRONMAN. CD: 350 @ low aerobic intensity, Foundation Bike: 1:30 The event will typically take you between four and eight hours to complete. CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: 4 hours and 55 minutes @ moderate aerobic intensity 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. First up, let's just clear up the naming - middle, 70.3 or half-Ironman are all used to describe a 1.9km swim, 90km bike and 21.1km run event. Swim Base: 2900 Yards Swim Base: 1900 Yards CD: 350 @ low aerobic intensity, Saturday CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 7 mins in low Z4 + 60 secs recovery in Z1. MS: 2 hours and 40 minutes @ moderate aerobic intensity An IRONMAN, or long-course triathlon, is one of the biggest physical challenges in sport. IRONMAN 101: A Six-Month Training Plan MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 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. 10 x 25 kick, RI=0:15 10 x 25 kick, RI=0:15 2 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). Your 6-Month IRONMAN Training Plan | ACTIVE If you cant find a half-Ironman tune-up race to participate in today, do a half-Ironman time trial on your own instead. 1 x (100 FS in Z2 + 100 Drill in Z2 + 20 secs rest). WU: Run 5 minutes @ moderate aerobic intensity MS: Run 30 minutes @ moderate aerobic intensity, Friday Some steps to help you decide which Ironman triathlon is the best for you: Among the most popular Ironmans for beginners in the U.S. areIronman 70.3 Oceansidein April,Rev3 Williamsburgin July,Ironman 70.3 Atlantic Cityin September, andClash Daytonain December. Minimalist IRONMAN 70.3 Training Plan (24 Weeks, Max 10.5 Hours/Week CD: 10 minutes @ moderate aerobic intensity, Foundation Run: 55 Minutes If youre not a confident swimmer, its a good idea to sign up for a series of adult improver swim lessons before you start a triathlon training program. Beginner, Intermediate & Advanced versions. MS: Run 16 minutes @ threshold intensity MS: Run 22 minutes @ threshold intensity Be sure to get a hydration storage system that lets you take more than you think you might need. 10 x 25 kick, RI=0:15 24 week plan for Half Ironman athletes with a weak base of fitness. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: 350 @ low aerobic intensity Our Plan. You should also note your current fitness levels and how many times you have done this event before. MS: 3 hours and 40 minutes @ moderate aerobic intensity Foundation Bike: 30 Minutes 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. MS: Run 40 minutes @ low aerobic intensity, Long Bike: 5:30 Swim Base: 2150 Yards 10 x 50 @ speed intensity, RI=0:20 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 MS: Run 45 minutes @ low aerobic intensity, Sunday Brick Workout: 2:15 And replace todays run with Fridays workouts. 1 x (50 FS in Z2 + 100 FS in Z4 + 30 secs rest). 10 x 50 @ speed intensity, RI=0:20 Were cheering you on! ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY. These speciality handlebars place the rider in a more aerodynamic and (ideally) more comfortable position for long-distance training and racing. MS: Run 25 minutes @ moderate aerobic intensity Also include race simulation brick sessions - that include a swim, bike and run. 10 mins in upper Z3 + 2 mins recovery in Z1. CD: 10 minutes @ moderate aerobic intensity, Saturday However, swimming is the smallest part of a Half IRONMAN triathlon, and youll spend far more time running and cycling. 1 x (50 FS in Z2 + 50 FS in Z3 + 20 secs rest). 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. WU: Run 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 They may also choose to pay for a 70.3 training plan with greater detail about the workouts as well as nutrition, recovery, gear, and preparation. While racing, they can help you with pacing and properly doling out your effort. CD: 10 minutes @ moderate aerobic intensity, Wednesday A Detailed 6 Month Half Ironman Training Plan - Josh Muskin Youre already fit. WU: Run 10 minutes @ low aerobic intensity 5 x 200 @ threshold intensity, RI=0:30 Then settle in to a steady Z2 pace for the remainder. WU: 350 @ low aerobic intensity 10 x 25 drills, RI=0:10 WU: Bike 2 hours @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Bike Lactate Intervals: 1:20 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. RELATED:How to Find the Right Triathlon Coach For You. 10 x 25 kick, RI=0:15 WU: Run 10 minutes @ moderate aerobic intensity Swim Base: 2900 Yards 3 x (6 mins in Z4 + 2 min recoveries in Z1-Z2). MS: 1 hour and 40 minutes @ high aerobic intensity MS: Run 2 hours and 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: 21 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday Foundation Run: 45 Minutes CD: 10 minutes @ moderate aerobic intensity, Friday 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) WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity Swim Base: 3300 Yards The 10-Hour Week Ironman Training Plan - Triathlete The longer plans start easier and progress more gradually. MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. 6 x 50 @ speed intensity, RI=0:20 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Week-3 Strength Training Week-9 Strength Training Week-15 RECOVERY Strength Training (2100m)55 minutes 2700m MS: 10x50m; 10x25m 2700m If you cant find an Olympic-distance triathlon to participate in today, do an Olympic-distance triathlon time trial of this format on your own instead. Below, well talk about how to choose the best half-iron distance race for you. CD: 350 @ low aerobic intensity, Saturday WU: 10 minutes @ moderate aerobic intensity A tri-specific saddle will be shaped in a way that best fits a triathletes position on a bike with aerobars. MS: Run 15 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Saturday Your training during that time period will consist anywhere from 10-25 hours per week, depending on where you are in your training phases. CD: Run 10 minutes @ low aerobic intensity, Friday MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 Typically, this means youre comfortable swimming for at least an hour, riding your bike three times a week (with a long ride of approximately 20 miles) and running three times per week (with a long run of approximately five miles). The good news is that you can build up slowly and gradually, so you dont need to launch into full training on day one. Free Ironman 70.3 Training Plans - 220 Triathlon CD: Run 10 km. WU: Bike 1 hour and 45 minutes@ moderate aerobic intensity 1 x (100 FS in Z2 Breathe every 3 + 20 secs rest). WU: Bike 2 hours and 30 minutes @ moderate aerobic intensity 4 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Mastering the fundamentals of swimming will help you to become a more comfortable and confident swimmer; it will also help to prevent injury. Swim Base: 2600 Yards Choosing a race course is not just about the race itself, but how youre able to prepare. 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. WU: 350 @ low aerobic intensity Tuesday WU: 350 @ low aerobic intensity MS: 1,650 @ maximim intensity WU: Run 10 minutes @ low aerobic intensity 3 x (5 mins in low Z4 + 60 sec recoveries in Z1). WU: 350 @ 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. CD: 350 @ low aerobic intensity. This table provides a brief overview of which level might be right for you, to help you get the most out of your plan. An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. Unsubscribe at any time. CD: 350 @ low aerobic intensity, Tempo Bike: 2 Hours Perhaps you are returning to an Ironman event you have done in the past and you want to better your time. 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. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. MS: Run 20 minutes @ threshold intensity WU: 300 @ low aerobic intensity 10 x 25 drills, RI=0:10 Brick Workout: 2 Hours It'll take 6-12 months to train for a full triathlon, like an Ironman Triathlon. WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity Brick Workout: 4:30 CD: 350 @ low aerobic intensity, Bike Long Hill Climbs: 1:30 The base, build, and peak phases last 8 weeks apiece. 10 x 25 drills, RI=0:10 Swim Base: 4625 Yards MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Create a personalized feed and bookmark your favorites. Friday Download the app. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. 10 x 25 kick, RI=0:15 Unlike sprint- and Olympic-distance triathlons, which can mostly be completed on the energy stored in the muscles and liver, a half Ironman will require you to top off your glycogen stores throughout the race by eating at strategic points throughout the event. MS: 2 hours and 40 minutes @ moderate aerobic intensity MS: 1 hour and 10 minutes @ moderate aerobic intensity Either way, you need shoes that will withstand the rigors of half-iron training miles. I recommend doing shorter multisport and single sport races in preparation for a half Ironman. Triathlon swimming goggles typically have more visibility and protection for open-water swimming. Thursday All triathlon events require a helmet on the bikemore expensive helmets will be lighter, more ventilated and/or more aerodynamic. for age-group triathletes is 5:51 for men and 6:18 for women. This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 70.3 while balancing life and training. Thursday Wednesday CD: 350 @ low aerobic intensity, Long Bike: 3 Hours MS: Run 50 minutes @ moderate aerobic intensity There are one or two workouts per day, with one day off each week. The right Ironman training plan can help you perform your best on race day. . WU: 250 @ low aerobic intensity 10 x 25 kick, RI=0:15 10 x 25 drills, RI=0:10 WU: Run 10 minutes @ moderate aerobic intensity MS: 12 x 1 minute @ VO2max intensity with 1-minute active recoveries @ recovery intensity CD: 10 minutes @ moderate aerobic intensity, Friday 5 x 50 @ speed intensity, RI=0:20 MS: 55 minutes @ moderate aerobic pace CD: 350 @ low aerobic intensity, Bike Power Intervals: 1:20 CD: Run 10 minutes @ low aerobic intensity, Thursday As they say: Swim 1.2 miles, bike 56 miles, run 13.1 milesand brag for the rest of your life. When youre ready to brag, be sure to tag us in your finishers medal selfieswe cant wait to celebrate with you! MS: 7 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) The feedback has been outstanding (rated 5.0 from 100s oftestimonials), and recently weve also added further personal coach time For example, our coaches now check your personalised training zones are set up correctly, and also keep you accountable by getting in touch if you havent logged any training for 2 weeks. WU: 350 @ low aerobic intensity As the name implies, a half-iron is half the distance of the full, or 70.3 miles. 5 x 150 @ VO2max intensity, RI=1:15 Brick Workout: 1:20 Are you able to train for a hilly race course, or are all your local bike routes at home pancake-flat? MS: Run 30 minutes @ low aerobic intensity, Long Bike: 2:30 However, if you are looking to get a gauge of how long it will take you to finish a half-iron triathlon, Coach John Newsom recommends using the following general guidelines: RELATED: How to Set Triathlon Training Zones. CD: 10 minutes @ moderate aerobic intensity. WU: 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Long Bike: 2:45 MS: Run 25 minutes @ moderate aerobic intensity Better organization means less chance of forgetting something when it matters. 10 x 25 drills, RI=0:10 Steady State Bike: 1:15 If your race is on Saturday, take Friday as a rest day. Theyre all half-iron races, just different branding. MS: 4 hours and 25 minutes @ moderate aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Friday MS: 9 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) If youre not quite there yet, choose a training plan that will allow you more time to build your fitness and endurance. MS: 38 minutes @ threshold intensity WU: 10 minutes @ moderate aerobic intensity MS: 2,800 @ moderate aerobic intensity Recover Run: 30 Minutes Check out Triathletescomprehensive, illustrated guide to buying tri gear. An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. We recommend readingDr. Cory Nyamoras tips on finding balance for triathletes. CD: 350 @ low aerobic intensity, Saturday CD: 300 @ low aerobic intensity, Long Run: 2:30 WU: 10 minutes @ moderate aerobic intensity The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks. The best way to approach this is by following an expertly designed training plan. 15 mins in upper Z3 + 2 mins recovery in Z1. WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity WU: 350 @ low aerobic intensity WU: Run 10 minutes @ low aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity RELATED: Triathlete's Complete Guide on How to Train For an Ironman These 24 weeks provide the perfect balance of challenging training and time efficiency. 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. WU: 350 @ low aerobic intensity 10 x 25 drills, RI=0:10 10 x 25 kick, RI=0:15 MS: Run 24 minutes @ threshold intensity 2 x (200 Pull in Z2 + 100 FS in Z3 + 15 sec rests). 1 x (100 FS in Z2 + 100 Pull in Z4 + 20 secs rest). This includes two swims, two to three rides, three runs and a 45-minute strength and conditioning session. There are one or two workouts per day, with one day off each week. 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. Some races call themselves middle distance while others use half-iron or 70.3. These are all the same race distance, and the name usually comes down to branding. 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. CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 40 Minutes WU: Run 10 minutes @ moderate aerobic intensity You should also start working in some brick sessions here (swim to bike and/or bike to run). Preferably on the race route. Just about anyone who is willing to train for it! 1 x (100 FS Breathe every 5 in Z2 + 20 secs rest). 2 x (50 Pull in Z2 + 50 Pull in Z4 + 20 sec rests). Would you like your friends and family there to cheer you on, or would you rather fly solo? Swim: 1:30:00 Bike: 6:15:00 Run: 2:15:00 Ironman training plan week total: 10:00:00 Monday 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. This short training plan is suitable for Advanced amateur triathletes, aiming to achieve peak fitness for IRONMAN 70.3 triathlon. Swim Fartlek + Sprint: 2900 Yards PDF 20/40 Week Half Triathlon and Full Triathlon Training Plan - WildApricot This plan is designed for first-time Ironman triathletes, helping to bring you from a base fitness level to Ironman ready.
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