24 week half ironman training plan pdf

WU: 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Saturday Swim Base: 2600 Yards 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) WU: Run 10 minutes @ moderate aerobic intensity The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks. Many people wonder if hiring a triathlon coach for a half-iron triathlon is a worthwhile investment. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 Swim Base: 3500 Yards Foundation Run: 45 Minutes CD: Run 5 minutes @ moderate aerobic intensity, Thursday Download the app. Tempo Run: 50 Minutes These 24 weeks provide the perfect balance of challenging training and time efficiency. Swim Fartlek + Sprint: 2700 Yards MS: Run 30 minutes @ moderate aerobic intensity The longer plans start easier and progress more gradually. 1 x (100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest). 9 mins in low Z4 + 60 secs recovery in Z1. MS: 7 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 30 minutes (including warm-up and cool-down) 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). An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. 1 x (50 FS in Z2 + 50 FS in Z3 + 20 secs rest). Swim Base: 2650 Yards When you cross the finish line of an IRONMAN 70.3 or other half distance triathlon, you've accomplished something very special.. 2 x (50 Breast in Z2 + 50 Back in Z2 + 15 sec rests). MS: 4,225 @ maximum intensity CD: 10 minutes @ moderate aerobic intensity, Sunday WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity 1 x (50 FS in Z2 + 150 FS in Z4 + 30 secs rest). Heading out the door? An aero helmet will simply reduce the drag as you race on your bikeassuming you can hold the proper aero position for the great majority of your race. CD: 250 @ low aerobic intensity, Long Run: 1:05 CD: Run 10 minutes @ moderate aerobic intensity 1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs rest). 4 x (3 mins in Z4 + 60 sec recoveries in Z1 to Z2). The free 8 and 12-week training plans on this page give you an idea of what to expect, but you may also benefit from a longer plan that starts easier and ramps-up more gradually. Remember, these distances are programmed for a half Ironman distance of 70.3 miles, which consists of a 1.2-mile swim . It is always a good idea to follow a structured training plan that has been designed by a coach with many years of experience. Run 15 minutes @ moderate aerobic intensity, Friday Test a variety of sports drinks, energy gels, sports chews, and low-fat and fiber sports bars in training to help you find the best product for you. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 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 2 x (50 FS in Z2 + 50 FS in Z4 + 15 sec rests). WU: 10 minutes @ moderate aerobic intensity 6 x 200 @ threshold intensity, RI=0:30 Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 3 x 200 @ threshold intensity, RI=0:30 If you follow our training plans, we do all the thinking for you. CD: 10 minutes @ moderate aerobic intensity. Your training during that time period will consist anywhere from 10-25 hours per week, depending on where you are in your training phases. Because you are training for a very long race, your primary conditioning objective in this 8-week phase remains endurance development, which you will achieve through your long weekend workouts. WU: 10 minutes @ moderate aerobic intensity MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 WU: 350 @ low aerobic intensity Fitness adaptations take weeks and months to occur, rather than days. MS: Run 20 minutes @ threshold intensity 10 x 25 kick, RI=0:15 CD: 350 @ low aerobic intensity, Tempo Run: 1:05 WU: 10 minutes @ moderate aerobic intensity 10 mins in upper Z3 + 2 mins recovery in Z1. 1 x (100 FS in Z2 + 100 Pull in Z3 + 20 secs rest). This has a bearing on the difficulty level you choose. 100 FS Breathe every 3 in Z2 + 20 secs rest). CD: 10 minutes @ moderate aerobic intensity, Wednesday WU: Run 10 minutes @ moderate aerobic intensity For Black Friday, we are also giving a bonus $20 off any new annual subscription! The One Subscription to Fuel All Your Adventures. CD: 350 @ low aerobic intensity, Bike Long Hill Climbs: 1:30 WU: 11 minutes @ low aerobic intensity This allows for the development of both physical fitness and technical skills to complete the 1.2-mile swim. RUN | Novice IRONMAN 24 week Training Plan * = higher intensity key session E = endurance key session Microcycle 1 -GP Monday Tuesday Wednesday Thursday Friday Saturday Sunday HRS # SESSIONS % VOLUME Session 1 OFF RU- 00:40 [3] * SW- 01:00 [3] * BI- 01:00 12 x 25 @ speed intensity, RI=0:20 WU: Run 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Long Bike: 3 Hours Weve also goteasily printable training plans for our members. Do most of your running at chatting pace, even if it means you must include some walking. WU: 350 @ low aerobic intensity RELATED:Data Dive: The Fastest and Slowest Ironman and 70.3 Courses, However, flat and fast neednt be your only consideration for choosing the best 70.3 race for you. Swim Base: 2250 Yards Tempo Run: 44 Minutes WU: 10 minutes @ moderate aerobic intensity 1 x (100 FS in Z2 + 100 Drill in Z2 + 15 secs rest). MS: 2,400 @ moderate aerobic intensity MS: 4 x 1 minute @ speed intensity uphill with 2-minute active recoveries Swim Base: 3900 Yards You can start our Off-Season (Fitness Maintenance) plans anytime you like. Its time to get race fit in this 8-week phase. You will also do a small amount of high-intensity work (e.g. MS: Bike 40 km WU: 10 minutes @ recovery intensity The plan builds up to race day and helps improve your fitness and confidence for your target event. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 2 x (3 mins in lower Z5 + 2 min recoveries in Z1-Z2). WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity This is a swim time trial workout. WU: 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 Brick Workout: 1:35 10 x 25 kick, RI=0:15 WU: Run 10 minutes @ moderate aerobic intensity Please read our advice and disclaimerhere. With essential hacks on hydration, staying cool, CAN I DO AN IRONMAN ON SIX MONTHS OF TRAINING? Most 70.3 training plans require at least 10 weeks of preparation; some recommend at least 20 weeks to thoroughly prepare. 10 mins in upper Z3 + 2 mins recovery in Z1. Use the top and left panel tools to edit 20 week half ironman training plan pdf. CD: 350 @ low aerobic intensity, Tempo Bike: 1:35 MS: Run 30 minutes @ moderate aerobic intensity, Friday 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. Swim Base: 2900 Yards The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. MS: Run 20 minutes @ moderate aerobic intensity, Friday As the name implies, a half-iron is half the distance of the full, or 70.3 miles. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 MS: 2 x 16 minutes @ threshold intensity with 10 minutes active recovery 4 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). 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. Who can do a half-iron triathlon? Heres how to understand the age-groups and, who knows, maybe even qualify for the IRONMAN World Champs in, Supersapians, game changer or gadget? Typically, these are structured as follows: RELATED: Triathletes Expert Guide on How to Taper. 10 x 25 kick, RI=0:15 MS: 3 hours and 40 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Foundation Run: 55 Minutes CD: 350 @ low aerobic intensity, Saturday WU: 35 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Bike Lactate Intervals: 1:20 Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. 6 x 25 @ speed intensity, RI=0:20 1 x (100 FS Breathe every 5 in Z2 + 20 secs rest). We like to break down our gear list for a half Ironman into three categories: basic, intermediate, and advanced. (Spoiler alert: Its more than you think!) Swim Fartlek + Sprint: 1200 Yards WU: 350 @ low aerobic intensity 1 x (100 FS in Z2 + 100 Drill in Z2 + 20 secs rest). CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: Run 30 minutes @ moderate aerobic intensity, Friday CD: Run 3 miles, Tuesday CD: 350 @ low aerobic intensity, Saturday Then we have the training plan for you! Swim Base: 2400 Yards CD: Run 10 minutes @ moderate aerobic intensity, Friday CD: 10 minutes @ moderate aerobic intensity, Wednesday Brick Workout: 2:15 MS: Run 15 minutes @ moderate aerobic intensity 9 x 25 @ speed intensity, RI=0:10 Mastering the fundamentals of swimming will help you to become a more comfortable and confident swimmer; it will also help to prevent injury. A minimum level of fitness in each discipline is necessary to successfully begin this plan. SWIM | Novice IRONMAN 24 week Training Plan Swim - Only Training Plan * = higher intensity key session E = endurance key session Microcycle 1 -GP Monday Tuesday Wednesday Thursday Friday Saturday Sunday HRS # SESSIONS % VOLUME Session 1 OFF RU- 00:40 10 x 25 drills, RI=0:10 It varies from athlete to athlete based on personal preference, but sports dietitian Susan Kitchen lays out the core tents in herHalf Ironman (70.3) Nutrition Plan: Some additional resources to help you establish your nutrition and hydration strategy for your half Ironman race: Will you become a half-iron finisher this year? MS: 50 minutes @ high aerobic intensity Usually the winter months, this time is spent doing mostly aerobic endurance training to help develop a fitness base. 3 x (5 mins in low Z4 + 60 sec recoveries in Z1). MS: 6 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 Contents [ hide] WU: Run 10 minutes @ moderate aerobic intensity 100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest. Dont be afraid to take the time to do the necessary research. 10 x 25 kick, RI=0:15 MS: Run 22 minutes @ threshold intensity The base, build, and peak phases last 8 weeks apiece. For your first 70.3, its not typically recommended to set a time goalinstead, most coaches advise first-time athletes to focus on simply finishing. 10 x 75 @ VO2max intensity, RI=0:20 10 x 25 drills, RI=0:10 Tuesday The best fuel for racing a half Ironman is the one that is well-tolerated by your body and does not cause stomach upset while racing. Recovery Bike: 20 Minutes MS: 1 hour and 10 minutes @ high aerobic intensity WU: 350 @ low aerobic intensity Brick Workout: 1:30 WU: Run 10 minutes @ low aerobic intensity The Best Beginner Half Ironman Training Plan Complete at least 85% of the well-built half ironman training plan in this article, and you will set yourself up for a successful event. MS: 3,200 @ maximum intensity WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity Be sure to get a hydration storage system that lets you take more than you think you might need. Swim Base: 4625 Yards CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2600 Yards CD: Run 10 minutes @ moderate aerobic intensity, Tuesday No matter what you call itmiddle distance, long course, half-iron, 70.3 or half Ironmanfinishing a 70.3-mile triathlon is one impressive feat. 100 Kick in Z2 + 100 FS in Z2 + 15 secs rest. Preview Phil's PREMIUM plans now From 6-48 weeks, free email coach support, advanced tracking software and more! 18 mins in upper Z3 + 2 mins recovery in Z1. MS: 2,800 @ moderate aerobic intensity Foundation Run: 45 Minutes 10 x 25 drills, RI=0:10 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). CD: 350 @ low aerobic intensity, Friday Tuesday Long Bike: 5:45 Consume 60-90+g carb/hr (240-360 calories) from multiple carb sources such as glucose, fructose, and maltodextrin mixtures. Hydration around the clocknot just during workoutsisabsolutely essentialas well. MS: 55 minutes @ high aerobic intensity 10 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity MS: Run 20 minutes @ moderate aerobic intensity, Sunday WU: 350 @ low aerobic intensity Triathletes Complete Guide on How to Train for an Ironman, A 20-Week Training Plan for Your First 70.3 Triathlon, Triathlon Training Plan: Your First Ironman, A Three-Week Base Training Plan to Jumpstart Your Tri Season, Mental Mastery With Mark Allen Week 8: Biking Beyond Your Limits. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Brick Workout: 4:30 CD: 350 @ low aerobic intensity, Foundation Bike: 1 Hour WU: 39 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 6 x 200 @ threshold intensity, RI=0:30 Swim the maximum-intensity segment as though it were a race. MS: 8 x 1-minute 30-second intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 50 minutes (including warm-up and cool-down) MS: Run 50 minutes @ moderate aerobic intensity, Sunday MS: Run 16 minutes @ threshold intensity 10 x 25 drills, RI=0:10 WU: 350 @ low aerobic intensity MS: Run 24 minutes @ threshold intensity CD: 350 @ low aerobic intensity, Saturday Theyre designed to help you maintain a good level of fitness when youre not specifically targeting an event, such as, during the off-season, or anytime youre taking a break from racing. It also takes into consideration he or she can run at least 7 miles or about an hour with relative ease, swim at least 5000 yards per week and ride at least 25-30 miles 3 times per week on the bike. This week is a recovery week. A tri-specific saddle will be shaped in a way that best fits a triathletes position on a bike with aerobars. Designed for time-limited triathletes, the primary goal of this MINIMALIST training plan is to prepare you to EXCEL in your race with minimal training time.. Crafted by USA Triathlon-certified coach and former pro . Heading out the door? MS: 1,800 @ moderate aerobic intensity 10 x 25 kick, RI=0:15 Swim Base: 1850 Yards 10 x 25 kick, RI=0:15 Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. Brick Workout: 1:35 Your training is slightly reduced to allow your body to fully absorb your recent training and prepare for the harder training to come in weeks 5-7. Also include race simulation brick sessions - that include a swim, bike and run. CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:50 But how do you train for a half Ironman? Break up your swim workouts, into smaller chunks with regular rest periods. Theres a reason they call nutrition the fourth discipline of triathlonif you dont fuel well during your race, its going to be really hard to swim, bike or run. MS: Run 40 minutes @ low aerobic intensity, Long Bike: 5:30 13 mins in upper Z3 + 2 mins recovery in Z1. Thats a wide range, and accounts for several different factors: For your first 70.3, its not typically recommended to set a time goalinstead, most coaches advise first-time athletes to focus on simply finishing. Can I Do An IRONMAN On Six Months Of Training? Swim Base: 3100 Yards Then settle in to a steady Z2 pace for the remainder. 10 x 25 kick, RI=0:15 Photo: Gregory Shamus/Getty Images Ironman Training Plan Week 1. Though training for a half-iron is not nearly as time-intensive as training for a full Ironman, there is still a significant time commitment. CD: 10 minutes @ moderate aerobic pace, Swim Fartlek + Sprint: 1950 Yards 10 x 25 drills, RI=0:10 WU: 350 @ low aerobic intensity CD: 350 @ low aerobic intensity. 1 x (100 FS in Z2 + 200 Pull in Z2 + 20 secs rest). Think about the conditions for your training and racing. Preferably on the race route. MS: Run 1 hour @ moderate aerobic intensity, Sunday A half Ironman is a big step-up from the standard Tri. RELATED:Triathletes Complete Guide to Fueling and Nutrition. Foundation Bike: 1 Hour Aim to run two or three times per week, but be sensible about your speed and distances, to avoid injury. For those not in the know, a 70.3 is a half Ironman-distance triathlon, consisting of a 1900m swim, . Unsubscribe at any time. ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY. How To Race a Triathlon in Hot Weather Learn how to survive hot weather during your next triathlon. Our Plan. The conditioning priorities in this phase are developing aerobic capacity and building endurance. After all, one doesnt simply wake up and decide they want to race a 70.3. 7 x (2 mins in Z5 + 2 min recoveries in Z2). MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. Its also good to add some harder efforts once per week, interspersed with plenty of easy stuff. 4 x 50 @ speed intensity, RI=0:20 WU: 300 @ low aerobic intensity Deciding on which race to doespecially if its your first half-iron triathlonis no small decision. Brick Workout: 1:20 WU: Run 10 minutes @ low aerobic intensity This ensures youre used to the feel and handling of your race-day bike. WU: 10 minutes @ moderate aerobic intensity MS: 1 hour and 55 minutes @ moderate aerobic intensity Run Lactate Intervals: 44 Minutes Youll do this by completing your longest swims, rides, runs, and brick workouts, to maximize your endurance. Swim the maximum-intensity segment of the workout as though it were a race. CD: 10 minutes @ moderate aerobic intensity, Friday This is a great option for individuals who are currently training 1-3 hours per week and are looking for a training plan that will help them take the next steps to prepare for their 70.3 race day. 10 x 25 drills, RI=0:10 MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 Click the headings below to view the remaining weeks! WU: 200 @ low aerobic intensity 5 x 150 @ VO2max intensity, RI=1:15 That means youll be training almost every day, for a period of months, with longer rides and runs at the weekends. 1 x (50 Back in Z2 + 50 Breast in Z2 + 15 secs rest). WU: 350 @ low aerobic intensity Ask other triathletes, especially those with experience racing at the half-iron distance, which race (or races) theyd recommend for a first-timer. CD: 10 minutes @ moderate aerobic intensity, Friday Perhaps you are returning to an Ironman event you have done in the past and you want to better your time. MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 Tri-specific clothing will have padded shorts and material that you can wear the entire race without changing, if preferred. 3 x (6 mins in Z4 + 2 min recoveries in Z1-Z2). CD: 37 minutes @ moderate aerobic intensity, Wednesday MS: 2 hours and 55 minutes @ moderate aerobic intensity Swim Fartlek + Sprint: 2575 Yards CD: 31 minutes @ moderate aerobic intensity, Wednesday MS: 1,000 @ moderate aerobic intensity MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 WU: 350 @ low aerobic intensity Browse by category or search (90+ articles), Detailed 8- and 12-week printable PDF training plans. Would you like your friends and family there to cheer you on, or would you rather fly solo? Your training will steadily taper down to ensure youre rested and ready to perform your best on race day. 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: 11 minutes @ low aerobic intensity, Thursday Two to three weeks of planned, progressive cutbacks in training volume to allow the body to prepare for the intensity of race day. 10 x 25 drills, RI=0:10 10 x 25 kick, RI=0:15 MS: Run 30 minutes @ low aerobic intensity, Long Bike: 3:15 WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity Typically located between the aerobars, inside the frame, or behind the saddle, a bike hydration system will allow you to carry more fluid in a way thats easy to reach and wont affect bike handling. CD: 10 minutes @ moderate aerobic intensity, Sunday "Ironman", to many, is synonymous with "impossible". 10 x 25 drills, RI=0:10 MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 MS: Run 35 minutes @ low aerobic intensity, Sunday Swim 1.2 miles 7 x 150 @ VO2max intensity, RI=1:00 Drink 4-8 ounces of fluid every 15 minutes (increase this for hot or humid races). 1 x (200 FS in Z2 + 200 Pull in Z2 + 30 secs rest). CD: Run 10 minutes @ moderate aerobic intensity, Long Bike: 2 Hour CD: 350 @ low aerobic intensity, Thursday CD: 350 @ low aerobic intensity, Long Bike: 2:45 (In 2022, St. George will host the Ironman world championship races for both the fullandhalf-Irondistances.). Our Standard and Masters plans are designed to get you ready for your target event, while our Off-Season plans allow you to recover from a tough season but still maintain your well-earned fitness. 10 x 50 @ speed intensity, RI=0:20 10 x 25 kick, RI=0:15 WU: Bike 1 hour @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Saturday WU: Run 10 minutes @ low aerobic intensity This is your long run for the week and it will progress in duration. 10 x 25 drills, RI=0:10 3 x (3 mins in Z5 + 2 min recoveries in Z2). 10 x 25 kick, RI=0:15 CD: 10 minutes @ moderate aerobic intensity, Saturday WU: Run 10 minutes @ moderate aerobic intensity MS: 40 minutes @ moderate aerobic intensity MS: Run 30 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2600 Yards CD: 10 minutes @ moderate aerobic intensity, Long Run: 4:10 It'll take 6-12 months to train for a full triathlon, like an Ironman Triathlon. Click on New Document and choose the file importing option: add 20 week half ironman training plan pdf from your device, the cloud, or a protected link. MS: 4 hours and 55 minutes @ moderate aerobic intensity MS: 1 hour and 40 minutes @ moderate aerobic intensity 6 x 50 @ speed intensity, RI=0:20 Along with sleep, nutrition is one of the most important pieces of the recovery puzzle when training for a half Ironman. CD: 350 @ low aerobic intensity, Saturday Swim Base: 2450 Yards The plan builds up to race day and helps improve your fitness and confidence for your target event. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday It features 3 swims, 3 rides, 3 runs, and a bike-run brick workout per week. Strength & Conditioning guide, coach's tips and more! MS: Run 35 minutes @ moderate aerobic intensity Brick Workout: 2 Hours Once you can swim 400 meters or yards freestyle in a pool without stopping, you can then train on your own more, or in a group. 5 x 50 @ speed intensity, RI=0:20 The first 8 weeks of this training plan constitute the base phase of training. Swim Base: 2900 Yards 6 x 50 @ speed intensity, RI=0:15 Better organization means less chance of forgetting something when it matters. The Ultimate Ironman Training Plan. WU: 300 @ low aerobic intensity In Joe Skipper's case, that's the hotel pool behind the finish line. Your Courage & Commitment. CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 1550 Yards Brick Workout: 3:25 Tempo Run: 52 Minutes Swim Fartlek + Sprint: 3100 Yards 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. MS: Run 35 minutes @ moderate aerobic intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 You can ride outdoors, or on an indoor trainer. Looking to race a half-Ironman distance in the next six months? CD: 33 minutes @ moderate aerobic intensity, Wednesday 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. MS: Run 35 minutes @ low aerobic intensity, Long Bike: 4:15 4 x (100 Drill in Z2 + 100 FS in Z3 + 20 sec rests). There are one or two workouts per day, with one day off each week. WU: 250 @ low aerobic intensity 9 x 50 @ speed intensity, RI=0:15 WU: 250 @ low aerobic intensity MS: Run 1 hour and 10 minutes @ moderate aerobic intensity Wednesday MS: 2 hours and 10 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. WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity MS: 40 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications (below). WU: 10 minutes @ moderate aerobic intensity Beginner, Intermediate & Advanced versions. WU: Swim 1.5 km Zone 2 Feels like Steady/Endurance Heart rate 73-80% of max. If you want, you can then adjust the plan length to start it on a different day.
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