20 week half ironman training plan intermediate

MS: 4 x 20-second sprints in a high gear with enough recovery to reach total workout time of 45 minutes (including warm-up and cool-down) MS: 2 hours and 25 minutes @ moderate aerobic intensity This comprehensive training plan is designed specifically for experienced triathletes who want to optimize their performance, but have busy lives and limited time to train. at race effort/ 2min. 8 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic pace Free IRONMAN 140.6 Training Plans (PDFs) | MyProCoach 2 x 100 strong 15 SR fast/30sec. easy), Swim: 60min. MS: 2,112 (1.2 miles) @ maximum intensity I do love the core listed as well, somebody needs to spell it out for me in order for me to actually follow through with it Thanks in advance!! CD: 10 minutes @ recovery intensity, Sunday MS: 8 x 30 seconds with 2-minute active recoveries CD: 300 @ low aerobic intensity, Run Speed Intervals: 42 Minutes WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity Run: 30min. If there were a lot of steep climbs, itd essentially be more like interval training. 8 x 25 kick, RI=0:15 Threshold 7 x 25 @ speed intensity, RI=0:20 MS: 1,200 @ moderate aerobic intensity 6min. +++ MS: 2 x 200 @ threshold intensity, RI=0:45 MS: 20 x 100 best possible avg. 60min. +++ Saturday 6 x 50 @ speed intensity, RI=0:20 Training System that this training plan is based on is made up of 4 pillars: T: Testing Regular testing of improvement and ability across all disciplines to ensure all training sessions are completed at the optimal intensity. 1 x 100 5sec. core strength, Swim: 45min., Threshold Bike: 75min. Your workout might look something like this: Some swims are focused on distance, others are focused on technique, and others on speed. Foundation Bike: 45 Minutes 2 x 100 at mod. 3 x 100 moderate 75 fast 15 SR, 75 easy 15 SR Ive been trying to find a beginner program that is basic, straight to the point and easy to follow I love everything about this post and the program layout. March 5, 2020 Marilyn Chychota Heading out the door? If you dont have a heart rate monitor, take your heart rate manually at 10 minutes and again at 30 minutes, then take the average. 90+ rpm) 100 easy WU: Swim 800 MS: 5 x 300 steady with 5 SR CD: Run 10 minutes @ moderate aerobic intensity, Wednesday CD: 300 @ low aerobic intensity, Thursday best effort Brick Workout: 1:20 easy steady aero, Run: 60min., Tempo Run: 45min. 8 x 25 drills, RI=0:10 5min. This plan builds the long run to 2:15 and the long ride to 4:30. 200 easy pull Saturday Swim Base: 1700 Yards Pre swim: If possible at event venue, check out swim start and do a 10 minute swim in this area with a few 60 second zone 4 efforts. MS 5 x (25 fast/50 easy 15 SR WU: 250 @ low aerobic intensity easy Always check with your doctor prior to starting any new exercise program.**. 8 x 25 kick, RI=0:15 A typical week has 2 swims, 3 bikes, 3 runs, and 2 strength sessions. WU: 300 @ low aerobic intensity The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. core strength, Swim: 50min Threshold 5min. WU: 10 minutes @ moderate aerobic intensity Please read this section so you understand how to set your zones. This training plan was produced in partnership withJon Fearne of E3Coaching. hard PDF Super Simple Ironman 70 3 Triathlon Training Plan +++ race effort/90sec. Swim Fartlek + Sprint: 1600 Yards MS: 3 x ( 5 x 100 @ VO2max intensity, RI=1:00 She incorporates training strategies with proven success to ensure that your fitness is where it needs to be when you toe the start line. Long Bike: 2:30 MS: Bike 12 miles 1min easy) 400 pull CD: 300 @ low aerobic intensity. Hi Hannah so strange! 1min. Download the app. +++ Also, do you think I can rearrange my days on occasion to fit with my schedule this summer? Bike: 90min., Aerobic easy) Completed workouts sync with popular apps like Garmin and Wahoo. I followed the plan, did the training and come race day I wasnt nervous. threshold 8 x 25 kick, RI=0:15 This is the high end of endurance, normally just below or around threshold. Or does it mean to do 2400 m of drills. 4 x 50 @ speed intensity, RI=0:20 It can help to follow a full-body stretching video (for example, on YouTube) as you get started in order to get into the routine. To get fit enough to conquer an IRONMAN 70.3, you will need to train at least twice per week in each discipline (swim, bike and run). 6 x 100 @ VO2max intensity, RI=1:00 WU: 300 @ low aerobic intensity MS: 6 x aero 80-90 rpms CD: 300 @ low aerobic intensity, Brick Workout: 1:45 https://www.verywellfit.com/ultimate-triathlete-diet-guide-4584554, Swimming: capable of swimming comfortably for 30 minutes, Cycling: able to cycle 60 minutes continuously at a comfortable pace, Running: able to run 40 minutes continuously, Zone 4 Sub-Max efforts (100-105% threshold heart rate), RPE = 8 to 9, Zone 3 Tempo (about 90-98% of threshold heart rate), RPE = 7 to 8, Zone 2 Base Endurance (about 80-88% of threshold heart rate), RPE = 6, Zone 1 Recovery, anything lower than base (generally around 67-76% threshold heart rate), RPE = 5 to 6. This is your endurance realm; you build your engine here. MS: 2 x 400 @ threshold intensity, RI=1:15 Additionally, I unfortunately live in a flat area, which makes biking on hilly terrain next to impossible. CD: 300 @ low aerobic intensity, Saturday WU: Run 10 minutes @ moderate aerobic intensity at 115 rpm 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. CD: Run 10 km, Tuesday MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity Swim Base: 2150 Yards +++ If youre not happy, Im not happy! Tempo Bike: 55 Minutes This plan from coach Marilyn Chychota is designed to help you cross the finish line of your next half-Ironman in record time. I specialize in working with athletes new to long-course (IRONMAN 70.3 and IRONMAN) racing, as well as athletes with atypical or unusually time-constrained schedules. Bike Lactate Intervals: 1 Hour Race day warmup Then, use these calculations to create your heart rate zones for this plan given your threshold heart rate above. MS: 5 x (4min. Pull 100, 200, 300, 400 MS: Run 1 hour @ moderate aerobic intensity at 100 rpm easy +++ fast/1min. recovery), Swim: 60min., Swim test Read this article on the new Outside+ app available now on iOS devices for members! MS: 18 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity 800 pull steady (paddles/buoy/band) MS: 10 x (3min. Sunday WU: Run 10 minutes @ moderate aerobic intensity MS: 3 x 200 @ threshold intensity, RI=0:45 8 x 25 kick, RI=0:15 CD: Run 10 minutes @ low aerobic intensity, Thursday CD: 10 minutes @ moderate aerobic intensity, Friday 2. WU: 250 @ low aerobic intensity MS: 15min. +++ +++ 1500 TT (record time) core strength, Bike: 80min., Threshold 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. +++ Swim Fartlek + Sprint If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. 8 x 25 drills, RI=0:10 We suggest a few years of race experience and a solid aerobic base before executing this plan. Heres a few coach recs where they can help work your strong cycling background into a plan: Run: 20min easy, Brick: 1:45 total, Strength 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). CD: 10 minutes @ moderate aerobic intensity, Wednesday WU: 17 minutes @ moderate aerobic intensity Can someone please send a copy to me or post it? Saturday MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 100 easy, Brick: Total: 3:15 hours MS: 8min. Speed 400 pull buoy MS: 3 x (8min. WU: Run 10 minutes @ moderate aerobic intensity MS: 4 x (6min. Run: 30min. WU: Run 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Fartlek Run: 30 Minutes Bike: 90min., Tempo Do 20 minutes of continual swimming applying this method, then go back to normal comfortable swimming. MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. WU: Run 10 minutes @ low aerobic intensity The very first workout in this plan is conducting a lactate threshold field fitness test. 10 x 50 dive start fast on 30 SR Also if I feel good, may push it. Finish with running strides: MS: 3 x (5 x 100 at race pace 10 SR), Bike: 75min., Threshold MS: 1,000 start easy, build to hard (note time) MS: 25 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 Your pre-race taper begins on Thursday. Bike Power Intervals: 50 Minutes CD: 300 @ low aerobic intensity. Swim workouts 40 min is the total time, which should include 10 minutes of comfortable warm up, then do 500 m total of drills, then do 2x400m as a main set, then 10 min of cool down. 2 x 200, 2 x 100 as: swim easy, pull, Bike: 60min., Recovery spin $112.49 USD for the first year, billed yearly. Week 1 Monday: Rest. hard 60-65rpms/4min. WU: 10 minutes @ moderate aerobic intensity hard (<95% max)/ 1min. +++ RELATED:Triathletes Complete Guide to Training for a Half-Iron/70.3 Triathlon. easy), Swim: 60min. How Long Does It Take To Recover From A 70.3? CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Tempo Runs: Whatever the duration, allow a 10 minute warm up (RPE 6 / Zone 2) and 10 minute cool down on each end. CD: 300 @ low aerobic intensity, Run Lactate Intervals +++ Brick Workout: 55 Minutes IRONMAN 70.3 TRAINING PLAN // 20 WEEKS // INTERMEDIATE athlete. easy 55-65 rpm core strength, Bike: 90min., Threshold I'm a dietitian, personal trainer, runner, triathlon coach, foodie, not-so-extreme couponer, and all around fun lovin' gal. Bike: 45min total, easy gear MS: 1 hour and 40 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity | Run 4 miles moderate + 2 x 10-second hill sprints. Coach Alisons plans are designed to set you up for success! CD: 250 @ low aerobic intensity, Long Run: 1:20 On at least one of the easy run days, do some type of hill, speed, or interval . In a second, youll see a breakdown of discipline specific workouts. Phil's Intermediate IRONMAN 70.3 (7-11 hrs/wk) - TrainingPeaks 200 easy Include: 30 best possible distance, Swim: 65min. 4 x 100 @ VO2max intensity, RI=1:00