Note: This plan was based upon a 20-week training schedule. MS: 5 hours and 10 minutes @ moderate aerobic intensity MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 Every fourth week is an active recovery week, with less training, to help your body recover and adapt. CD: 350 @ low aerobic intensity, Long Bike: 3:45 WU: Run 10 minutes @ moderate aerobic intensity 2 x (50 FS in Z2 + 50 FS in Z4 + 15 sec rests). 10 x 25 drills, RI=0:10 MS: 34 minutes @ threshold intensity Every fourth week is an active recovery week, with less training, to help your body recover and adapt. CD: 350 @ low aerobic intensity, Saturday WU: 10 minutes @ moderate aerobic intensity Tuesday 10 x 25 drills, RI=0:10 WU: Run 10 minutes @ moderate aerobic intensity Read this article on the new Outside+ app available now on iOS devices for members! CD: Run 5 minutes @ moderate aerobic intensity, Thursday The conditioning priorities in this phase are developing aerobic capacity and building endurance. Swim Base: 40 Minutes MS: Run 30 minutes @ threshold intensity, Friday MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 CD: Run 10 minutes @ low aerobic intensity, Thursday But, Looking to take on an IRONMAN 140.6? 8 x 50 @ speed intensity, RI=0:20 CD: 10 minutes @ moderate aerobic intensity, Friday MS: 32 minutes @ threshold intensity MS: Run 24 minutes @ threshold intensity MS: 4 hours and 55 minutes @ moderate aerobic intensity Youll do this by completing your longest swims, rides, runs, and brick workouts, to maximize your endurance. MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 As many coaches like to say, its not just how well you train that will determine your fitness, but also how well you recover. Recovery Run: 25 Minutes 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. Training for a half-Iron triathlon takes approximately 8 to 13 hours per week. Your training during that time period will consist anywhere from 10-25 hours per week, depending on where you are in your training phases. WU: 350 @ low aerobic intensity WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity The good news is that you can build up slowly and gradually, so you dont need to launch into full training on day one. 2 x (3 mins in low Z5 + 2 min recoveries in Z1). A good pair will be ventilated enough to let you wear them on the run as well. 1 x (100 FS in Z2 + 50 FS in Z4 + 20 secs rest). This has a bearing on the difficulty level you choose. MS: Run 30 minutes @ moderate aerobic intensity, Sunday 12-Week Half Ironman Triathlon Training Plan. 10 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity 4. CD: 350 @ low aerobic intensity, Saturday MS: 40 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Sunday To get this in a printable PDF, plus the 8-week version and the Strength & Conditioning guide, please enter your email below. MS: 9 x 100 @ moderate aerobic intensity, RI=0:05 2 x (50 Breast in Z2 + 50 Back in Z2 + 15 sec rests). 13 mins in upper Z3 + 2 mins recovery in Z1. 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. Tempo Run: 42 Minutes 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. Wednesday 3 x (6 mins in Z4 + 2 min recoveries in Z1-Z2). MS: 24 minutes @ threshold intensity Running Hill Repeats: 34 Minutes It peaks with 10,825 yards of swimming, 9 hours and 30 minutes of cycling, and 3 hours and 52 minutes of running in Week 22. Swim Base: 3500 Yards IRONMAN 70.3 events include an open water swim, so its a good idea to practice swimming open water beforehand. MS: 1 hour and 40 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 WU: 350 @ low aerobic intensity 10 x 25 drills, RI=0:10 How Much Salt Do You Need While Training and Racing? WU: 10 minutes @ moderate aerobic intensity Swim Base: 1900 Yards MS: Run 32 minutes @ threshold intensity MS: 9 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) Are you able to train for a hilly race course, or are all your local bike routes at home pancake-flat? Well-structured half Ironman training plans will factor in periodization, which is the term given to the many phases of training in any given year. Brick Workout: 2 Hours CD: 37 minutes @ moderate aerobic intensity, Wednesday As already outlined above, be sure to choose a plan that suits your time commitments, and make sure its well balanced. Thursday Fartlek Run: 45 Minutes CD: Run 10 minutes @ moderate aerobic intensity, Friday MS: 1 hour and 10 minutes @ moderate aerobic intensity CD: Run 3 miles, Tuesday for age-group triathletes is 5:51 for men and 6:18 for women. 8 x 100 @ VO2max intensity, RI=1:00 Swim Base: 58 Minutes CD: 350 @ low aerobic intensity, Long Bike: 3 Hours CD: 250 @ low aerobic intensity, Tuesday In Joe Skipper's case, that's the hotel pool behind the finish line. A swim cap will keep your hair from flying everywhere while you swim, but itll also keep you warm, and for 99% of races, youll need to wear one on race day. CD: 10 minutes @ moderate aerobic intensity, Saturday WU: 350 @ low aerobic intensity Our Plan. MS: 11 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) WU: Run 10 minutes @ low aerobic intensity 32 week ironman training plan: Fill out & sign online | DocHub WU: 350 @ low aerobic intensity 10 x 25 drills, RI=0:10 Swim Base: 3300 Yards MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. MS: Run 20 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2300 Yards WU: 10 minutes @ moderate aerobic intensity MS: Run 35 minutes @ low aerobic intensity, Sunday MS: Run 20 minutes @ moderate aerobic intensity CD: 10 minutes @ recovery intensity, Sunday WU: 10 minutes @ moderate aerobic pace 10 x 25 kick, RI=0:15 Swim Base: 2600 Yards Brick Workout: 2:30 WU: 350 @ low aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Bike Power Intervals: 1:20 Foundation Bike: 1:30 Beginner, Intermediate & Advanced versions. 10 x 25 drills, RI=0:10 This plan is recommended for athletes who have been doing some minor training and are currently able to swim 1,000 yards, bike 20 miles and run 2 miles continuously. MS: Run 35 minutes @ moderate aerobic intensity A tri-specific saddle will be shaped in a way that best fits a triathletes position on a bike with aerobars. CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:50 WU: 350 @ low aerobic intensity 10 x 25 drills, RI=0:10 WU: Swim 1.5 km Steady State Bike: 1:30 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. SWIM | Novice IRONMAN 70.3 20 week Training Plan Swim - Only Training Plan * = higher intensity key session E = endurance key session L= add this time to current or additional session based on athlete's limiter Microcycle 1 _GP Monday Tuesday Wednesday Thursday Friday Saturday Sunday HRS # SESSIONS %VOLUME Session 1 OFF RU- 00:40 [3] * SW . These 24 weeks provide the perfect balance of challenging training and time efficiency. Tempo Run: 50 Minutes Swim Base: 2150 Yards Fitness adaptations take weeks and months to occur, rather than days. 10 x 25 kick, RI=0:15 There are one or two workouts per day, with one day off each week. 1 x (200 FS in Z2 + 100 Pull in Z2 + 20 secs rest). 10 x 25 kick, RI=0:15 Run 15 minutes @ moderate aerobic intensity, Friday MS: 6 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 MS: Run 45 minutes @ moderate aerobic intensity, Sunday Swim Base: 2450 Yards Just to check your bike is working ok and to get a feel for the route. CD: 350 @ low aerobic intensity, Tempo Run: 1:05 MS: Run 45 minutes @ threshold intensity, Friday Ironman and Challenge Family also put on world championships for the 70.3 and middle distance triathlon, respectively. 10 x 25 drills, RI=0:10 MS: Run 1 hour and 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 Foundation Bike: 1:30 10 x 25 kick, RI=0:15 MS: 4 x 100 @ VO2max intensity, RI=1:00 MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 Looking to race a half-Ironman distance in the next six months? MS: 4 hours and 25 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: Run 10 minutes @ moderate aerobic intensity Even those who have never done a triathlon or endurance race before have found that its possible to finish a half-iron race with the right training. Its also good to add some harder efforts once per week, interspersed with plenty of easy stuff. CD: 10 minutes @ moderate aerobic intensity, Sunday The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks. An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. WU: Run 10 minutes @ moderate aerobic intensity The longer plans start easier and progress more gradually. Use it in places where you contact the saddle, where your body has natural creases, or where friction is possible. 8 x 25 @ speed intensity, RI=0:20 WU: Bike 3 hours and 30 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 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) A steady run, mainly in Z1-Z2. MS: Run 30 minutes @ low aerobic intensity, Long Bike: 2:30 WU: 10 minutes @ moderate aerobic intensity Brick Workout: 1:35 3 x 200 @ threshold intensity, RI=0:20 4 x 50 @ speed intensity, RI=0:20 Foundation Run: 45 Minutes Just about anyone who is willing to train for it! 6 x 25 @ speed intensity, RI=0:20 CD: 10 minutes @ moderate aerobic intensity, Wednesday In recent years, the half-Iron has become one of the most popular events in triathlon, as athletes discover the 70.3-mile race allows them to get a taste of full Ironman racing without the time and energy commitment of a full Ironman. 10 x 25 kick, RI=0:15 5 x 200 @ threshold intensity, RI=0:45 MS: Run 1 hour @ moderate aerobic intensity, Sunday 10 x 25 kick, RI=0:15 MS: 1,200 @ moderate aerobic intensity If youre not a confident swimmer, its a good idea to sign up for a series of adult improver swim lessons before you start a triathlon training program. Click the headings below to view the remaining weeks! Swim 1.2 miles Do most of your running at chatting pace, even if it means you must include some walking. MS: Run 30 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2600 Yards MS: 3 x 100 @ VO2max intensity, RI=1:00 When you cross the finish line of an IRONMAN 70.3 or other half distance triathlon, you've accomplished something very special.. Brick Workout: 1:35 MS: 2 hours and 10 minutes @ moderate aerobic intensity MS: Run 22 minutes @ threshold intensity 10 x 25 kick, RI=0:15 WU: 350 @ low aerobic intensity CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:15 Brick Workout: 3:25 WU: 10 minutes @ moderate aerobic intensity MS: Run 45 minutes @ low aerobic intensity, Sunday Break up your swim workouts, into smaller chunks with regular rest periods. 10 x 25 kick, RI=0:15 A transition bag will help you organize all of the gear listed here while youre both training and racing. WU: Run 10 minutes @ moderate aerobic intensity Just to get a feel for the conditions. MS: 1 hour and 25 minutes @ high aerobic intensity Make adjustments to the template. CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:30 WU: Bike 1 hour @ moderate aerobic intensity 8 x 25 drills, RI=0:10 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. WU: Bike 1 hour @ moderate aerobic intensity Running Hill Repeats: 44 Minutes The last two weeks of this training plan are a taper period. Miss that recovery window and you can often pay the price later, finding yourself reaching for quick sugar fixes and/or less healthy options. This week you will maintain your fitness and eliminate any traces of fatigue. RELATED:How to Find the Right Triathlon Coach For You. Swim Fartlek + Sprint: 2575 Yards We suggest you only do strength work in addition to at least two swims, two runs and two cycles per week, rather than instead of them. But you will also maximize your aerobic capacity and build high-intensity fatigue resistance and efficiency through challenging high-intensity workouts including swim sprint intervals, cycling speed intervals, and running hill repetitions. MS: 3,200 @ moderate aerobic intensity But that doesnt mean you need to go out and buy everything right now. CD: 10 minutes @ moderate aerobic intensity, Friday Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. 10 x 25 kick, RI=0:15 Download the app. running strides) to gain efficiency and prepare your body to handle the high-intensity workouts of the build phase. For those not in the know, a 70.3 is a half Ironman-distance triathlon, consisting of a 1900m swim, . 1 x (50 Pull in Z2 + 50 Pull in Z4 + 20 secs rest). 10 x 25 kick, RI=0:15 Athletes who are highly motivated and able to follow basic instructions find they can navigate these training plans with great success. CD: 10 minutes @ moderate aerobic intensity, Thursday Swim Base: 1900 Yards Use the top and left panel tools to edit 20 week half ironman training plan pdf. The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks. The half-Ironman meal plan should include a good balance of protein, carbs, and healthy fat to stay full and well-fueled during workouts and beyond. MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 Eating protein and carbohydrate within the recovery window, when your body is most receptive to fuel, helps your body to repair the muscles and grow back stronger. Slowly increase the duration of your workouts each week, so that youre eventually able to swim a 2.5km session (with frequent short rests). 10 x 25 kick, RI=0:15 CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:10 A race belt will help you on race day by keeping your number on your body at all times from the bike to the run (depending on the rules) without wasting time pinning it to your clothing. You will also do longer workouts at high aerobic intensity and threshold intensity to enhance your ability to sustain a relatively fast pace. 10 x 25 drills, RI=0:10 Our annual prices are going up by $4 per month, or $48 per year. CD: 10 minutes @ moderate aerobic intensity, Sunday WU: 10 minutes @ moderate aerobic intensity Average weekly training hours are 10:13 with the biggest week at 13:42 hours. CD: Run 10 minutes @ low aerobic intensity, Thursday MS: Run 25 minutes @ moderate aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Thursday 1 x (100 FS in Z2 + 100 Drill in Z2 + 20 secs rest). MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 However, swimming is the smallest part of a Half IRONMAN triathlon, and youll spend far more time running and cycling. CD: Run 10 minutes @ low aerobic intensity, Friday Brick Workout: 1:30 12 x 25 @ speed intensity, RI=0:20 WU: 350 @ low aerobic intensity 10 x 25 drills, RI=0:10 Note: our premium plans include fitness tests for smarter, personalised training zones on every workout. 10 x 25 kick, RI=0:15 10 x 25 drills, RI=0:10 10 x 25 kick, RI=0:15 CD: 10 minutes @ moderate aerobic pace, Swim Fartlek + Sprint: 1900 Yards (Spoiler alert: Its more than you think!) Take Your Ironman to the Next Level With this 24-Week Training Plan WU: 10 minutes @ moderate aerobic intensity 8 x 25 @ speed intensity, RI=0:20 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) MS: 6 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 WU: Swim 800 As they say: the bigger your base, the faster the race! Think of this time as laying the foundations for the season ahead. WU: 11 minutes @ low aerobic intensity Week 4 - Activity Recovery Week (5 hrs 13 mins), Week 8 - Activity Recovery Week (6 hrs 11 mins). Swim the maximum-intensity segment of the workout as though it were a race. MS: 10 x 1 minute @ speed intensity uphill with 2-minute active recoveries WU: 32 minutes @ moderate aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Friday 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. CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2500 Yards Foundation Run: 20 Minutes Foundation Bike: 1:15 Click on each category below for Triathletes handpicked gear roundups and buyers guides for our editors best recommendations: Youll need a wetsuit not only for warmth, but for increased buoyancy, which leads to speed. Swim Fartlek + Sprint: 2900 Yards MS: 7 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 30 minutes (including warm-up and cool-down) MS: Run 50 minutes @ moderate aerobic intensity It features 3 swims, 3 rides, 3 runs, and a bike-run brick workout per week. Fuel and hydrate early and often. CD: 10 minutes @ low aerobic intensity, Thursday WU: Bike 2 hours @ moderate aerobic intensity MS: 9 x 100 @ moderate aerobic intensity, RI=0:05 There are usually two 40-minute strength and conditioning sessions per week with our IRONMAN 70.3 triathlon plans. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 10 x 75 @ VO2max intensity, RI=0:30 Typically, this means youre comfortable swimming for at least an hour, riding your bike three times a week (with a long ride of approximately 20 miles) and running three times per week (with a long run of approximately five miles). CD: Run 10 minutes @ moderate aerobic intensity, Tuesday MS: Run 25 minutes @ low aerobic intensity, Long Bike: 2:15 It doesnt have to be every swim you do but aim for at least two open water swims before you race in open water. 8 x 25 @ speed intensity, RI=0:20 8 x 25 @ speed intensity, RI=0:20 100 FS Breathe every 3 in Z2 + 20 secs rest). Swim Base: 2600 Yards We recommend readingDr. Cory Nyamoras tips on finding balance for triathletes. WU: 350 @ low aerobic intensity Some people pick races for the scenery or destination appeal. MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 We also use some simple abbreviations to keep things easy to read: This plan is suitable for Beginner or time-limited athletes preparing for an IRONMAN 70.3 triathlon. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Some steps to help you decide which Ironman triathlon is the best for you: Among the most popular Ironmans for beginners in the U.S. areIronman 70.3 Oceansidein April,Rev3 Williamsburgin July,Ironman 70.3 Atlantic Cityin September, andClash Daytonain December. MS: 6 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 Also include race simulation brick sessions - that include a swim, bike and run. Long Bike: 4 Hours CD: 10 minutes @ moderate aerobic intensity, Wednesday Foundation Run: 40 Minutes The Ultimate Ironman Training Plan. 10 x 25 kick, RI=0:15 MS: 55 minutes @ moderate aerobic pace 3 mins in Z2, 3 x (4 mins in low Z4 + 60 sec recoveries in Z1). WU: Run 10 minutes @ low aerobic intensity 2 x (10 mins in upper Z3 to low Z4 + 3 min recoveries in Z2). Swim the maximum-intensity segment as though it were a race. WU: 350 @ low aerobic intensity Swim Base: 3100 Yards CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 1900 Yards However, that doesnt mean the distance is for everyone. WU: 350 @ low aerobic intensity BUILD Do each rep slightly faster than the previous. If not, consider signing up for a race that takes place in spring, to avoid the heat in training and on race day. MS: 4 x 1 minute @ speed intensity uphill with 2-minute active recoveries As they say: Swim 1.2 miles, bike 56 miles, run 13.1 milesand brag for the rest of your life. When youre ready to brag, be sure to tag us in your finishers medal selfieswe cant wait to celebrate with you! If possible, include an Olympic or half-distance race about six to eight weeks before your IRONMAN. WU: 10 minutes @ moderate aerobic intensity 5 x 200 @ threshold intensity, RI=0:20 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). WU: 350 @ low aerobic intensity The cycle workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and devices such as Garmin. 9 x 75 @ VO2max intensity, RI=0:45 Tuesday WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 40 Minutes Your Courage & Commitment. Browse by category or search (90+ articles), Detailed 8- and 12-week printable PDF training plans. 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. 8 x 100 @ VO2max intensity, RI=0:45 Download All Our FREE PRINTABLE Half IRONMAN 70.3 Plans Here! 10 x 25 kick, RI=0:15 Weekly Overview: 2 swims 3 rides 3 runs 1 rest day-This training program works well with all TrainingPeaks compatible smart watches. The biggest concern for many new triathletes is learning how to swim in your triathlon event. WU: Run 10 minutes @ moderate aerobic intensity WU: 250 @ low aerobic intensity You can ride outdoors, or on an indoor trainer. WU: 35 minutes @ moderate aerobic intensity MS: 1 hour and 40 minutes @ moderate aerobic intensity But that doesnt mean you should go and eat all the food in the fridge instead, you want to take a thoughtful approach to fueling like an athlete. The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. If you follow our training plans, we do all the thinking for you. Swim Fartlek + Sprint: 1800 Yards 3 x (3 mins in Z5 + 2 min recoveries in Z2). MS: 2 x 16 minutes @ threshold intensity with 10 minutes active recovery WU: 10 minutes @ moderate aerobic intensity We suggest you always know what swim youre doing, before you get in the pool. MS: Run 30 minutes @ threshold intensity, Friday Most of your training can be done at chatting pace, but its also good to include some harder efforts. So how do you find the time to train for a half-iron triathlon? MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 10 x 25 kick, RI=0:15 CD: 350 @ low aerobic intensity, Foundation Bike: 1:30 10 x 25 drills, RI=0:10 The objective of this training plan is to provide the NOVICE AGE GROUP triathlete with 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). uch as, during the off-season, or anytime youre taking a break from racing. CD: 350 @ low aerobic intensity, Long Bike: 4:45 Heres how to understand the age-groups and, who knows, maybe even qualify for the IRONMAN World Champs in, Supersapians, game changer or gadget? MS: 1,650 @ maximim intensity CD: 250 @ low aerobic intensity, Long Run: 2 Hours Many new triathletes begin with swim lessons and a dedicated block of swim-focused training prior to embarking on a half-iron training plan. This is your long run for the week and it will progress in duration. WU: 250 @ low aerobic intensity Hard/VO2 Max Heart rate 93-100% of max. MS: 2 hours and 25 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity . WU: Run 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Thursday Tri-specific shoes will have features like quick on-and-off, drainage, and more. WU: 350 @ low aerobic intensity The Ultimate Ironman Training Plan | Gainful This table provides a brief overview of which level might be right for you, to help you get the most out of your plan. CD: 38 minutes @ moderate aerobic intensity, Wednesday 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) IRONMAN 101: A Six-Month Training Plan Zone 2 Feels like Steady/Endurance Heart rate 73-80% of max. Also,if any payments happen to come out before we cancel your subscription, well simply refund them. Recovery Run: 30 Minutes Swim Fartlek + Sprint: 1950 Yards The sooner you start, the more time you have to build up your fitness gradually. "Ironman", to many, is synonymous with "impossible". MS: 2,112 @ maximim intensity 2023 " HALF IRON DISTANCE - Muncie - Indiana" -24 WK - BEG - HALF IRON I recommend doing shorter multisport and single sport races in preparation for a half Ironman. WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity Join our community below! This is a swim time trial workout. In week 11 of my training plan, I completed my first brick session: a two-hour ride followed . To get this plan plus the 8-week version, please. Long Bike: 5:45 This training plan will help you achieve such goals in a time efficient way that still allow you to please your boss and enjoy your family. MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 1 x (150 FS in Z2 + 50 FS in Z4 + 20 secs rest). WU: 300 @ low aerobic intensity 10 x 25 kick, RI=0:15 10 x 25 drills, RI=0:10 WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity Plan Overview The training plan breaks down the 24-week training schedule into the following periods: CD: 20 minutes @ moderate aerobic intensity, Wednesday Unless you live in a place with year-round good weather, an indoor bike trainer is an essential way to get in quality workouts when the weather is bad or the conditions are unsafe for riding outside.