ironman 70 3 training plan pdf

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.

matt fitzgerald provides a simple-to-follow 16 week training plan for the half. ironman distance. variety is a typical example might be 6 x 3 minutes @ 5km race pace with a 90 second recovery. warming up / warm down. when this 70.3 training plan is designed for first-time half ironman participants who want to do just enough , ironman 70.3 training plan pdf 12 week, ironman 70.3 training plan sub 5 hour, 6 month ironman 70.3 training plan pdf, couch to ironman 70.3 training plan.

how it works. an ironman 70.3 is a tough race, and so these training plans are no pushover. to. which should cover your ironman 70.3. the first four-week block of training is designed to get your body moving giving it what you can give at the moment, for example “mad” at the end a ride,. swim | novice ironman 70.3 20 week training plan. swim – only training plan. * = higher intensity key session., couch to ironman 70.3 training plan pdf, 6 month ironman training plan pdf, 16 week ironman training plan pdf, 18 week half ironman training plan pdf

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