Recovery is 5:00 @ ZR/Z1 as you feel. Run: 70 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Download Ironman training plan weeks 9-12 Bike: 90 minutes ZR/Z1 with 3×8 minutes @ BEST EFFORT with 3 minutes’ rest between. ����b���z�U�(y��9�y��V'�)F_q�{e0iSƚ�&�V ��z�#�+m�UMf�d�v�pj41fER�C1�5���`2Mb$J`5�/w�U��Gv U��f���!�)b��/dEu+�C�4U Swim: 2200 yards’ total. Recovery is easy jogging for 1 minute. Monday: Rest. This 16 week training plan is designed to get an intermediate triathlete through a standard distance triathlon in a good time. Transition Run: 20 minutes (ZR/Z1 as you feel). ... include an Olympic or half-distance race about six to eight weeks before your IRONMAN. Download Ironman training plan weeks 5-8. Run: 1hr, 45min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Remainder of total should be easy swimming during the warm up and cool down. Include “efforts” in 2nd half of ride, as close to the end as possible. Swim: 1200 yards’ total. Bike: 85 minutes @ ZR/Z1 with 2×15:00 TEMPO pace (Zone 2). Build Phase 1 (6 hrs 16 mins) Monday: Swim – Steady/Endurance (35 mins, 1400m/y) Warm Up: 1 x … Bike: 70 minutes @ ZR/Z1 with 8:00 @ TEMPO pace (Zone 2) inserted into the 2nd half of the ride. In the last 30 minutes, increase your heart rate to Z2 if you feel good. Start at the low end of your Z1 heart rate zone, and finish towards the top. Run: 25:00 EASY Run (in last half of run, add in 3x10seconds of sprint pace efforts with 1 minute of easy running between), Bike: 40:00 Easy ride (ZR/Z1 as you feel). Bike: 60 minutes @ ZR/Z1 with 2×15:00 TEMPO pace (Zone 2). Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Bike: 65 minutes Z1 progression. Schedule The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training … Main set = 20×100’s STRONG with 15 seconds of rest between. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Remainder of total should be easy swimming during the warm up and cool down. Recovery is easy jogging for 1 minute. Remainder of total should be easy swimming during the warm up and cool down. Include “efforts” in 2nd half of ride, as close to the end as possible. Run: 35 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Run the 1st mile at Z2 TEMPO pace. Main set = 5×250’s at “perceived race pace” with 15 seconds of rest between. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Bike: 80 minutes @ ZR/Z1 with 2×10:00 TEMPO pace (Zone 2). Bike: 65 minutes @ ZR/Z1 with 5:00 @ TEMPO pace (Zone 2) inserted into the 2nd half of the ride. Since there’s no such thing as an optimal plan which fits everyone’s level of fitness and background, I’m going to have to make a few assumptions to create a plan that’s not too generalized. Transition Run: (Start this run within 10 minutes of getting off the bike) 45 minutes total. Include “efforts” in 2nd half of ride, as close to the end as possible. Main set = 8×100’s STRONG with 15 seconds of rest between. 70.3 Mile Triathlon - 14 Weeks of Quality | Marek Skoczen A 14 week training plan using heart rate zones and maximizing the weekly calendar for training opportunity. Run: 1hr, 55min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. You can also use this time to address any technical issues. Remainder of total should be easy swimming during the warm up and cool down. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. Remainder of total should be easy swimming during the warm up and cool down. ZR (RECOVERY) = BELOW 74% of threshold heart rate, Z1 (Aerobic Endurance Zone) = 74-84% of threshold heart rate, Z2 (Endurance Tempo Zone) = 85-90% of threshold heart rate, Z3 (Threshold Tempo Zone) = 90-97% of threshold heart rate, Z4 (best effort repeats) = Anything above Z3 will be considered Z4 or ‘best effort’. Jump into a half Ironman with Matt Fitzgerald's easy to follow training plan. Swim: 2300 yards total. Bike – 70 minutes easy ZR/Z1 as you feel. If the swims take you much longer than the estimated duration prescribed, then shorten them to the prescribed duration. Complete the last 50 minutes of the ride in your Z2 heart rate zone. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. There are even practice races programmed into the plan. Run: 60 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Bike: 50 minutes @ ZR/Z1 with 2×10:00 TEMPO pace (Zone 2). Remainder of total should be easy swimming during the warm up and cool down. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. W/U and C/D should be nice and easy. Start at the low end of your Z1 heart rate zone, and finish towards the top. Bike: 30:00 Easy ride (ZR/Z1 as you feel). By John Newsom, 05/28/13, 9:00AM EDT. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Swim: 2000 total swim. Run the 1st mile at Z2 TEMPO pace. This 16 week Olympic triathlon training plan is beginner friendly - and free to download! View the Your Best Ever 70.3 plan. Swim:2500 yards’ total. Having course knowledge can help you to structure an effective plan. Recovery is easy jogging for 1 minute. Run: 2hr 05min (Progression Run) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Main set = 10×100’s STRONG with 15 seconds of rest between. �Օ1_�b�ʖ��qz�G$�JH��I1�y�a,c���M�����t��~y�Qw��\4���_pѷ-�sL,Fx�d�岌'�3����]KW��t�6T�j�� ڛƦ��"�:��-h���$��B/6����R�]��Iٱ ��� �� ;F&�&�_�7!d�xș���Y���$�H�*ɯ\J��tܠ���ؤ\%��d � Note also that this training program is spread out over 16 weeks rather than 12 weeks, to give your muscles more time to get ready. Swim: 2000 yards total. Repeat this cycle for total duration of swim. IRONMAN 101: A Six-Month Training Plan. Repeat the following cycle for total … In the last 40 minutes, increase your heart rate to Z2 if you feel good. Paul is a United States Army Veteran, USAT Certified Coach, QT2 Systems Level 1 Coach, and OutRival Racing Level 3 coach. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Z1 progression run. Remainder of total should be easy swimming during the warm up and cool down. Recovery is the amount of time it takes to swap your gear. Recovery is 5:00 @ ZR/Z1 as you feel. Remainder of total should be easy swimming during the warm up and cool down. Swim: 3000 yards’ total. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Your Best Ever Ironman 70.3 Training Plan. Remainder of total should be easy swimming during the warm up and cool down. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Variety is overrated in triathlon training. Run: 45 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Swim: 1500 yards’ total. Include “efforts” in 2nd half of ride, as close to the end as possible. Run: 65 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Main set = 3×150’s at “perceived race pace” with 15 seconds of rest between. Main set = 12×50’s at BEST EFFORT with 15 seconds of rest between. Run: 45 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Run: 35 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Note: Ride or run the designated duration at a steady, comfortable pace Ride, run or swim the desingnated duration at a steady, moderate pace This plan starts with an initial baseline testing week (4 days/week) followed by a 4 week base training (5 days/week) development plan that targets key components of the athletes physiology and progresses up through race day. Swim: 1400 yards’ total. Swim: 1000 yards’ total. This 16 week training plan is designed to get a beginner triathlete through a standard distance triathlon. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. 12-Week Half Ironman Triathlon Training Plan “If you’re comfortable with the Olympic distance, this 12-week plan will allow you to progress to the half,” says Whittle. Swim: 3000 yards’ total. Run: Running at least 3 hours per week comfortably and 65 minutes for a long run. Main set = 16×100’s STRONG with 15 seconds of rest between. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. Plan Overview The training plan progresses up to 13.5 hours (peak) of training per week prior to tapering and breaks down the 14-week training … Transition Run: (Start this run within 10 minutes of getting off the bike) 35 minutes’ total. FIRST HALF-IM – FOLLOW OUR PERFECT PLANS Peak performance THREE MONTHS is long enough to pull off a PB at Ironman 70.3. Start at the low end of your Z1 heart rate zone, and finish towards the top. Run: 20:00 EASY Run (in last half of run, add in 3x10seconds of sprint pace efforts with 1 minute of easy running between). It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape. These 12-week plans for a middle-distance race progress in both volume and intensity as race day gets closer, working in a ‘three-week build / one week easy’ format. Recovery is easy jogging for 1 minute. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. Remainder of total should be easy swimming during the warm up and cool down. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Main set = 3×200’s at “perceived race pace” with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. Swim: 1000 yards’ total. Remainder of total should be easy swimming during the warm up and cool down. Main set = 5×200’s at “perceived race pace” with 15 seconds of rest between. Ironman 70.3 training plan for women. Main set = 5x150s at “perceived race pace” with 15 seconds of rest between. Friday: Swim 800 yards total. Swimming: The swim portion of the half Ironman is 1.5 miles and a set of swimming workouts for the entire program can be found at the bottom of this page.They were designed for training in a 25 yard pool. Z1 progression run. Swims are written in yardage and have an estimated swim time associated with them. Triathlon Training Plan: 70.3 – 16 Week Plan If you keep doing the same things over … Main set = 5x150s at “perceived race pace” with 15 seconds of rest between. Recovery is 5:00 @ ZR/Z1 as you feel. Complete the last 40 minutes of the ride in your Z2 heart rate zone. The 16-week Intermediate Half-Distance training plan is for the triathlete with one or more seasons of training under his/her belt. Swim: 2400 yards’ total. Plan Name: Beginner 16 weeks Ironman 70.3 Triathlon Training Plan PDF_Off Monday / Bike Sunday; Distance: Ironman 70.3 triathlon (70.3 miles – also called a half-Ironman) Level: Beginner Tuesday: Bike 40 minutes moderate with 4 x 30-second sprints scattered. Include “efforts” in 2nd half of ride, as close to the end as possible. Variety is overrated in triathlon training. Variety is overrated in triathlon training. Repeat the following cycle for total duration of swim: 5:00 Freestyle/5:00 pull (no paddles)/ 5:00 pull with paddles/ 5:00 Freestyle w fins. Bike – 3-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Wednesday: Swim 800 yards total. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Bike: 70 minutes Z1 progression ride. Main set = 4×200’s at “perceived race pace” with 15-20 seconds of rest between. This training plan, put together by our coaching partners Running With Us, is designed to get you to the start line of the triathlon feeling prepared and confident that you can achieve your goal. Transition Run: Start this run within 10 minutes of getting off the bike) 40 minutes total. Remainder of total should be easy swimming during the warm up and cool down. Your abil… Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. This training plan is a downloadable PDF and has been crafted by Ironman Certified Coach Steve Harper. a structured and periodized plan to successfully prepare for a half Ironman distance triathlon (1.2-mile swim / 56-mile bike / 13.1-mile run). For a 50 meter pool, there will be some changes. Main set = 8×50’s STRONG with 15 seconds of rest between. It is doubled to a 40-week training plan. Yes, you CAN do a Half Ironman. Main set = 10×50’s STRONG with 15 seconds of rest between. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Complete the last 40 minutes of the ride in your Z2 heart rate zone. Swim: 2500 yards’ total. Complete the last 50 minutes of the ride in your Z2 heart rate zone. ... A 14 week training plan for a triathlete looking to do their first or second 70.3. Bike: 90 minutes @ ZR/Z1 with 2×25:00 TEMPO pace (Zone 2). It’s certainly important, but coaches often make it out to be more important than repetition when the opposite is true. Run: 2hr 15min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Remainder of total should be easy swimming during the warm up and cool down. Recovery is easy jogging for 1 minute. This is a 16-week, Half IRONMAN 70.3, structured training plan designed by White Pine Athletics' Head Coach Kyle McFarland. In the last 30 minutes, increase your heart rate to Z2 if you feel good. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Remainder of total should be easy swimming during the warm up and cool down. Bike – 60 minutes easy ZR/Z1 as you feel. Transition Run: 40 minutes (ZR/Z1 as you feel). Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. | Swi… Complete the last 60 minutes of the ride in your Z2 heart rate zone. In the last 30 minutes, increase your heart rate to Z2 if you feel good. Complete the last 60 minutes of the ride in your Z2 heart rate zone. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Swim: 3000 yards’ total. Week 1: (recovery day) Aerobic Gear Change Swim- 45 minutes. Run: 1hr 10min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. This plan is 16 weeks long and will prepare you for an Ironman or other full distance triathlon. Bike: 60 minutes ZR/Z1 with 3×5 minutes @ BEST EFFORT with 3 minutes’ rest between. Bike – 5-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. They designate Monday as a rest day; I have added strength training in this plan on Mondays. Transition Run: Start this run within 10 minutes of getting off the bike) 40 minutes’ total. Main set: 3 x 100 yards race pace, RI = 15 seconds. Run: 2hr 15min (Progression Run) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Bike – 4.5-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Remainder of total should be easy swimming during the warm up and cool down. Swim: 3000 yards’ total. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Intensity is your choice, if you feel good, push the pace, if you feel tired, swim easy. Remainder of total should be easy swimming during the warm up and cool down. Significant endurance experience.Even if you are new to triathlon, you shouldn’t have been on the couch for the last year under a pile of pizza boxes before beginning this plan. Include “efforts” in 2nd half of ride, as close to the end as possible. Start at the low end of Z1, finish towards the top. Recovery is easy jogging for 1 minute. This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. �2�x�v�d���ً��]���B�U,�f��"�-�H�����[eL�#���u�ɔ���4S� ��`y. It is not a complex or hugely time consuming programme, however as you might expect in order to improve performance, sessions are longer and tougher than a beginner program. Recovery is easy jogging for 1 minute. Swim: 1000 yards’ total. The plan concludes with a 10-14-day taper to Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Main set = 3×250’s at “perceived race pace” with 15 seconds of rest between. Bike: 80 minutes ZR/Z1 with 3×5 minutes @ BEST EFFORT with 3 minutes’ rest between. Swim: Able to swim 30 minutes continuously and swimming 6000 yards/week. Integrated Olympic & Half Triathlon Training Plans. Aim to get to your race a couple of days before the event and spend time practising on the course. Recovery is 5:00 @ ZR/Z1 as you feel. In the last 25 minutes, add in 5×1 minute of 5k paced intervals. If you are swimming in a 25 meter pool, you can use the same workouts. Run: 75 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. I suggest taking a week’s break before ramping up your training with a 16-week IRONMAN-specific schedule. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Run: 45:00 (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Main set = 5×300’s at “perceived race pace” with 15 seconds of rest between. Transition Run: (Start this run within 10 minutes of getting off the bike) 40 minutes total. Run the 1st mile at Z2 TEMPO pace. Matt Fitzgerald provides a simple-to-follow 16 week training plan for the half Ironman distance. The plan is 20 weeks long. Get ready for summer with our 16-week training plan from Tri-1st.co.uk coach Russ Hall. Main set = 12×100’s STRONG with 15 seconds of rest between. Bike: 60 minutes Z1 progression ride. Bike: 85 minutes ZR/Z1 with 3×6 minutes @ BEST EFFORT with 3 minutes rest between. Swim: 2000 yards’ total. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Remainder of total should be easy swimming during the warm up and cool down. If you are looking to run your first half marathon, please consider our 12-week training plan for beginning runners, which provides a more intensive training regimen. Bike: 20-30 minutes with 5:00 at Z2 wattage or HR. Bike – 3 hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Swim: 3000 yards total. Main set – 2×200’s at 90% effort (simulated race pace) W/U and C/D as you feel. Advanced Ironman 70.3 Triathlon Training Plan: 12 Weeks Join Ironman Certified Coach, 15x Ironman Finisher, 8x Kona Finisher, Wendy Mader and 5x Ironman Finisher, Dave Erickson for a professionally produced and guided 12 week multimedia training program. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Recovery is 5:00 @ ZR/Z1 as you feel. Recovery is 5:00 @ ZR/Z1 as you feel. Transition Run: 30 minutes (ZR/Z1 as you feel). >��W�sc�)��6�G�ߎJ�Je�W���Q�I�V�v�,���g��ŭ��� ��70�#-9n�2d�oG8D>�/*3����y@��t�(�F�ٯw�$�N�lL� )|s��Ć�\�1Ґ���� Smash your personal best with this half-Ironman training plan to get you to the line faster in your next 70.3. Remainder of total should be easy swimming during the warm up and cool down. * If you need help determining your threshold heart rate, feel free to contact me at  paul@qt2systems.com. Complete the last 55 minutes of the ride in your Z2 heart rate zone. Saturday: Bike 20 miles moderate. The program averages 11 hours per week with a recovery week of ~8 hours every 4th week. Here’s a 20-week Ironman training plan based on the principle of simplicity. Minimum training requirements suggested for this plan: Swim: Able to swim 15 minutes continously and swimming 3000 yards/week Related: 15 thoughts when completing an Ironman. This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 140.6 while balancing life and training. Here’s what I’ve based this plan on: 1. Swim: 3000 yards’ total. This plan is 16 weeks long and will prepare you for a half distance — also known as Ironman 70.3 — race. Bike – 3 hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Bike: 90 minutes @ ZR/Z1 with 2×20:00 TEMPO pace (Zone 2). Run: 35:00 (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Sunday: Run 6 miles moderate. The essential info from above is also in the download, but this page contains additional helpful info, so it … As you look through the workouts each week, make any adjustments in length or intensity to fit your needs. Run: 1hr, 30min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Bike: 90 minutes ZR/Z1 with 3×10 minutes @ BEST EFFORT with 3 minutes’ rest between. Remainder of total should be easy swimming during the warm up and cool down. Remainder of total should be easy swimming during the warm up and cool down. Intermediate 16 Week Ironman Training Plan PDF (Off Sunday / Long Ride Saturday) Intermediate 6 Month Ironman Training Plan PDF (Off Sunday / Long Ride Saturday) ADVANCED > You’re an experienced triathlete. | Run 4 miles moderate. Run: 1hr 30min (Progression Run) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Thursday: Bike 40 minutes moderate. It is doubled to a 40-week training plan.They designate Monday as a rest day; I have added strength training in this plan on Mondays. Bike: 50 minutes ZR/Z1 with 3×5 minutes @ BEST EFFORT with 3 minutes’ rest between. Try to finish faster than you started. �����S��z��S��4T�@�`8Ӥ���J�$I�qg)W9)�7���J�z��4�=����vש�\A�ׯ�``�d��_��2��0ph.���@�G�vTZ�Dڸ��}���Q�����p���K��GW1-�Z��Q��7�"Ks��f��\��aOE������O���u49A��SO�,��Y/����-�fs� ʅ�f��̶�63v�P��jԹ��0�I� �q��y��[= 1���o��g�mjA�� ��}�J껠� In the last 30 minutes, increase your heart rate to Z2 if you feel good. Main set = 14×100’s STRONG with 15 seconds of rest between. Bike: 90 minutes @ ZR/Z1 with 2×15:00 TEMPO pace (Zone 2). Main set, 10×50’s @ best effort. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Start at the low end of your Z1 heart rate zone, finish towards the top. Run the 1st mile at Z2 TEMPO pace. Main set = 3×200’s at “perceived race pace” with 15-20 seconds of rest between. It’s certainly important, but coaches often make it out to be more important than repetition when the opposite is true. Bike – 3.5-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Warm up and cool down as you feel. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. Run the 1st mile at Z2 TEMPO pace. Half-IRONMAN 70.3 (30 Week) Plan. Download your free beginner half ironman training plan Phew – I know that’s a lot of info, but it’s all really good background and key workouts that you’ll need to know to train! Remainder of total should be easy swimming during the warm up and cool down. Bike: 80 minutes ZR/Z1 with 3×4 minutes @ BEST EFFORT with 3 minutes’ rest between. Title: Microsoft Word - Balance Half Ironman Training Program.doc Author: lutzr Created Date: 1/17/2012 9:36:04 AM So, being able to do the same work but faster is what we all want. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Executing this plan for 16 weeks would give people with one 1/2 Ironman under their belts very good preparation for a 2nd and 3rd. Recovery is 5:00 @ ZR/Z1 as you feel. The plan prescribes It is written using Zones via heart rate based on percentage of your threshold heart rate. Swim: 1500 yards’ total. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Main set = 5×300’s at “perceived race pace” with 15 seconds of rest between. Swim: 1200 yards’ total. Bike: 90 minutes ZR/Z1 with 3×6 minutes @ BEST EFFORT with 3 minutes’ rest between. Recovery is 5:00 @ ZR/Z1 as you feel. Bike: 80 minutes @ ZR/Z1 with 2×8:00 TEMPO pace (Zone 2). Transition Run: (Start this run within 10 minutes of getting off the bike) 40 minutes’ total. Run: 1hr, 45min (Progression Run) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Recovery is easy jogging for 1 minute. Note: Bike and run workouts are mostly written in duration. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Bike – 3.5 hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Main set = 10×50’s at BEST EFFORT with 15 seconds of rest between. You’ve completed multiple Ironman 70.3’s and one or more full Ironman’s. Main set = 5×200’s at “perceived race pace” with 15-20 seconds of rest between. Half Ironman Training . ⁣ ⁣ Kyle has the following coaching certifications: USA Cycling level 2, USA Triathlon level 1, IRONMAN Certified Coach, TrainingPeaks Level 1 Coach, and American College of Sport Medicine Certified Personal Trainer. Recovery is easy jogging for 1 minute. In the last 25 minutes, add in 5×1 minute of 5k paced intervals. Ironman 70.3 Training Plan for Beginners: 16 Week Plan Join Ironman Certified Coach, 16x Ironman Finisher, 8x Kona Finisher, Wendy Mader and 5x Ironman Finisher, Dave Erickson for a professionally produced and guided 16 week multimedia training program. Recovery is easy jogging for 1 minute. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. Bike: 60 minutes – OVER/UNDERS – 3x(10minutes @Z1, 5 minutes @Z2). Bike – 6-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. This plan was based upon a 20-week training schedule. Remainder of total should be easy swimming during the warm up and cool down. Bike – 4-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Swim: 3000 yards’ total. Complete the last 40 minutes of the ride in your Z2 heart rate zone. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Athletes have already done a few races including a Half or are coming into triathlon from another endurance sport. Main set = 5×100’s STRONG with 15 seconds of rest between. More Gradual Buildup to Race Day. Whether your goal is to run a marathon, compete in a triathlon, ride in a week-long cycling event or finish an Ironman, they offer customized coaching to bring out the best in each athlete no matter who you are or where you want to go. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. ⁣ Personal Records below: Get the digital edition of Triathlon for your chosen platform: This field is for validation purposes and should be left unchanged. It is written using zones derived from heart rate based on percentage of your threshold heart rate. ���l�zX�@�r�8�b�۬W��5j��9�������� S��j���'��a1X>����/).��0�!tX�ʳ�r�d7G������6���D�m���Aҵ��_2K�"���Š3 Remainder of total should be easy swimming during the warm up and cool down. Start at the low end of your Z1 heart rate zone, and finish towards the top. Swim: 2000 yards’ total. Swim: 3000 yards’ total. Bike: 5:00@ZR, 5:00@Z1, 15:00@Z2, 10:00@ZR/Z1. Swim: 2000 yards total. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Complete the last 60 minutes of the ride in your Z2 heart rate zone. 3×4 minutes @ ZR/Z1 with 3×8 minutes @ ZR/Z1 with 2×8:00 TEMPO pace ( zone 2 ) include an or! Pace ( zone 2 ) bike: 60 minutes – OVER/UNDERS – 3x ( 10minutes @ Z1, towards! On: 1: 3 x 100 yards race pace ” with 15 seconds of rest.! The course 10×50 ’ s at “ perceived race pace ” with 15 16 week half ironman training plan pdf of rest between ZR/Z1 you! Bike: 50 minutes ZR/Z1 with 2×8:00 TEMPO pace ( zone 2 ) W/U and C/D you. 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