6 month ironman 70 3 training plan

saturday foundation bike: 90 minutes wu: 10 minutes @ moderate aerobic intensity ms: 1 hour and 10 minutes @ moderate aerobic intensity cd: 10 minutes @ moderate aerobic intensity sunday swim base: 1800 yards wu: 300 @ low aerobic intensity ms: 1,200 @ moderate aerobic intensity cd: 300 @ low aerobic intensity foundation run: 50 minutes wu: run 10 minutes @ moderate aerobic intensity ms: run 30 minutes @ moderate aerobic intensity cd: run 10 minutes @ moderate aerobic intensity tuesday bike short hill climbs: 1 hour wu: 10 minutes @ moderate aerobic intensity 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) cd: 10 minutes @ moderate aerobic intensity wednesday swim base: 1575 yards wu: 300 @ low aerobic intensity 8 x 25 drills, ri=0:10 ms: 4 x 100 @ moderate aerobic intensity, ri=0:05 7 x 25 @ speed intensity, ri=0:20 8 x 25 kick, ri=0:15 cd: 300 @ low aerobic intensity run speed intervals: 42 minutes wu: 10 minutes @ low aerobic intensity ms: 9 x 30 seconds with 2-minute active recoveries cd: 10 minutes @ low aerobic intensity thursday foundation bike: 1:15 wu: 10 minutes @ moderate aerobic pace ms: 55 minutes @ moderate aerobic pace cd: 10 minutes @ moderate aerobic pace friday swim fartlek + sprint: 1700 yards wu: 300 @ low aerobic intensity 6 x 50 drills, ri=0:10 ms: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, ri=0:15 8 x 25 kick, ri=0:15 cd: 300 @ low aerobic intensity foundation run: 40 minutes wu: run 10 minutes @ moderate aerobic intensity ms: run 20 minutes @ moderate aerobic intensity cd: run 10 minutes @ moderate aerobic intensity running strides: ms: run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

tuesday bike long hill climbs: 1 hour wu: 10 minutes @ moderate aerobic intensity ms: 2 x 5-minute hill climbs @ vo2max intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) cd: 10 minutes @ moderate aerobic intensity wednesday swim base: 1750 yards wu: 300 @ low aerobic intensity 8 x 25 drills, ri=0:10 ms: 3 x 100 @ moderate aerobic intensity, ri=0:05 4 x 75 @ vo2max intensity, ri=0:45 6 x 25 @ speed intensity, ri=0:20 8 x 25 kick, ri=0:15 cd: 300 @ low aerobic intensity run lactate intervals: 32 minutes wu: run 10 minutes @ low aerobic intensity ms: 12 x 30 seconds @ vo2max intensity with 30-second active recoveries @ low aerobic intensity cd: run 10 minutes @ low aerobic intensity thursday foundation bike: 1:15 wu: 10 minutes @ moderate aerobic pace ms: 55 minutes @ moderate aerobic pace cd: 10 minutes @ moderate aerobic pace friday swim threshold + sprint: 1800 yards wu: 300 @ low aerobic intensity 8 x 25 drills, ri=0:10 ms: 3 x 200 @ threshold intensity, ri=0:45 4 x 50 @ speed intensity, ri=0:20 8 x 25 kick, ri=0:15 cd: 300 @ low aerobic intensity foundation run: 45 minutes wu: run 10 minutes @ moderate aerobic intensity ms: run 25 minutes @ moderate aerobic intensity cd: run 10 minutes @ moderate aerobic intensity running strides: ms: run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout. tuesday tempo bike: 1 hour wu: 13 minutes @ moderate aerobic intensity ms: 2 x 12 minutes @ threshold intensity with 10 minutes active recovery cd: 13 minutes @ moderate aerobic intensity wednesday swim base: 2100 yards wu: 300 @ low aerobic intensity 8 x 25 drills, ri=0:10 ms: 6 x 100 @ moderate aerobic intensity, ri=0:05 5 x 100 @ vo2max intensity, ri=1:00 8 x 25 kick, ri=0:15 cd: 300 @ low aerobic intensity tempo run: 36 minutes wu: run 10 minutes @ low aerobic intensity ms: run 16 minutes @ threshold intensity cd: run 10 minutes @ low aerobic intensity thursday foundation bike: 1:30 wu: 10 minutes @ moderate aerobic intensity ms: 1 hour and 10 minutes @ moderate aerobic intensity cd: 10 minutes @ moderate aerobic intensity friday swim threshold + sprint: 2100 yards wu: 300 @ low aerobic intensity 8 x 25 drills, ri=0:10 ms: 3 x 300 @ threshold intensity, ri=0:30 4 x 50 @ speed intensity, ri=0:20 8 x 25 kick, ri=0:15 cd: 300 @ low aerobic intensity foundation run: 50 minutes wu: run 10 minutes @ moderate aerobic intensity ms: run 30 minutes @ moderate aerobic intensity cd: run 10 minutes @ moderate aerobic intensity running strides: ms: run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. weeks 4, 8 and so ironman 101: a six-month training plan. by john saturday – 3 to 4 hour cycle/15 min. run off the bike. • sunday – 40 min. tuesday – 1.5 hour cycle/70 min. run. • wednesday – 1 another test would be a solid ironman 70.3 effort for an hour off of a long bike ride. the longer the test the better as it will , 6 month ironman 70.3 training plan pdf, 6 month ironman training plan pdf free, 6 month ironman training plan excel, couch to ironman 70.3 training plan pdf.

from jan. 1 to 70.3: here’s how you can complete a half-ironman in six months— these tips cna help your half-ironman advanced > you’re an experienced triathlete. you’ve completed multiple ironman 70.3’s and one or more full ironman’s. view the ironman 70.3 base period training plan. weeks: 6; existing fitness: cycle 90mins, run 45mins, , 24 week ironman training plan, 24 week ironman training plan, 52 week ironman training plan pdf, 6 month triathlon training plan, best ironman training plans

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