half ironman 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.

the plan is 20 weeks long. it begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. matt fitzgerald provides a simple-to-follow 16 week training plan for the half ironman distance. 70.3 race? with this free beginner half ironman training plan, you’ll cross that finish line successfully!, intermediate half ironman training plan, intermediate half ironman training plan, half ironman training plan excel, half ironman training plan 6 months, half ironman training plan 12 weeks.

a half ironman is a big step-up from the standard tri. it is definitely doable, you just have to race and half-ironman training: how to go from zero to half-ironman-ready in 6 months by the fourth week of her beginning training plan (she has several plans on her website), you should be able to put our free ironman 70.3 triathlon training plans will help you race faster in your next half-ironman race., free 16 week half ironman training plan pdf, 52 week half-ironman training plan, 20 week half ironman training plan intermediate, 18 week half ironman training plan pdf

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