build, Run: 90min., Race specific Here are some other workouts you might see: Alternating Zones 2 and 3: These are generally listed for the long bike rides. CD: Run 10 minutes @ moderate aerobic intensity 8 x 25 kick, RI=0:15 8 x 200 at target race pace on 10 SR 4 x (5min, SE 50-65 rpm Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. MS: Run 20 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity Saturday CD: Run 10 minutes @ low aerobic intensity, Friday Swim Base: 1000 Yards +++ MS: Run 5 minutes @ moderate aerobic intensity 30min. 15min. MS: 7 x (1min. at threshold (10K pace), Foundation Run: 55 Minutes WU: Run 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity The plan uses the TrainingPeaks structured workout feature, providing precise workout details including pace or heart rate targets for all segments/intervals within each workout. easy CD: 300 @ low aerobic intensity, Wednesday best effort 60-65 rpm/4min. 15min. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. 100 easy WU: 10 minutes @ low aerobic intensity easy 8 x 25 drills, RI=0:10 Run off the bike: 20min. See the Structured Workout Help Page for more information. race effort, Swim: 40min., Race prep Repeat 4 times through. Swim Base: 1900 Yards MS: 1 hour and 10 minutes @ moderate aerobic intensity MS: 3 x (8min. 800 pull steady (paddles/buoy/band) race effort aero/10min. at 100 rpm, 2min. So glad you enjoyed the Olympic plan. Best tips are to either a) see if you can find one big hill, bike there, then bike up and down over and over or b) use a trainer for some of your rides and up the resistance to simulate hills. Training for a half-Iron triathlon takes approximately 8 to 13 hours per week. Bike: 60min. 5min. MS: 2 x 12 minutes @ threshold intensity with 10 minutes active recovery MS: 2,000 @ moderate aerobic intensity core strength, Swim: 60min., Threshold 10 x 50 dive start fast on 30 SR Swim Base: 2150 Yards 6 x 50 MAX effort SPRINT 30 SR 4 x 100 @ VO2max intensity, RI=1:00 Take approximately 30 seconds rest between. +++ WU: 300 @ low aerobic intensity +++ above race/3min. race effort/90sec. Training plans Whatever your standard, ability, goal and time available we will have a triathlon training plan for you. 8min. Saturday I will email it to you as well. CD: 300 @ low aerobic intensity, Saturday WU: 300 @ low aerobic intensity CD: 10 minutes @ recovery intensity, Sunday WU: Run 10 minutes @ moderate aerobic intensity Over geared ride On any hills you put the bike into a harder gear than you would normally use and work your muscular strength to get up the hill. MS: 1 hour and 25 minutes @ moderate aerobic intensity Note: Bike and Run workouts are mostly written in duration. 15min. Want to transform your triathlon knowledge, training, and performance? 50 Back WU: 300 @ low aerobic intensity MS: Run 30 minutes @ moderate aerobic intensity. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. 15min. 4 x 100 @ VO2max intensity, RI=1:00 In Joe Skipper's case, that's the hotel pool behind the finish line. 16min. Or does it mean to do 2400 m of drills. 8 x 100 pull strong 15 SR, Brick 4:15 total, Tempo MS: 14 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity A typical week has 2 swims, 3 bikes, 3 runs, and 2 strength sessions. CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:10 $112.49 USD for the first year, billed yearly. 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!! Bike: 90min., Aerobic MS: 5 x 20-second sprints in a high gear with enough recovery to reach total workout time of 50 minutes (including warm-up and cool-down) MS: Run 45 minutes @ moderate aerobic intensity, Sunday MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 70.3 Triathlon Training Plan: A Time-Efficient Program Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. I am focused on getting athletes with zero experience to the finish line of their first triathlon and helping experienced athletes get to the next level. Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. easy easy) First, there are a few workout terms that apply to multiple disciplines: Most runs in the plan are easy to understand time-based runs with a particular zone (generally zone 2). aero tempo 80-85 rpm, Run 60min., Tempo Create a personalized feed and bookmark your favorites. Bike Short Climbs: 1:05 Swim Base: 1750 Yards These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. Brick Workout: 55 Minutes Additionally, I unfortunately live in a flat area, which makes biking on hilly terrain next to impossible. WU: Run 10 minutes @ low aerobic intensity MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: 4 x 12min. 8 x 25 drills, RI=0:10 CD: Run 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity aero tempo, Run: 75min., Tempo WU: 300 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Sunday Swim Fartlek + Sprint: 1200 yards The following basic plan is for a beginner who has: Completed a Half-Ironman, and is in the process of training for an Ironman with 20 weeks to go. 8 x 25 kick, RI=0:15 I like to set 125 mi/week as a typical week and mix it up w a time trial, various climbs (short/steep or rolling) flat (fast) and a recovery ride. CD: 300 @ low aerobic intensity, Foundation Run: 50 Minutes Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. Brick Workout: 1:20 Lift head while lead arm is extended, looking forward for approximately 2 seconds (as if looking for buoy). MS: 6 x 100 as 8 x 25 drills, RI=0:10 Swim Base: 2100 Yards Read this article on the new Outside+ app available now on iOS devices for members! build to race effort/3min. WU: 300 @ low aerobic intensity EZ running, Swim: 45min., Speed Variables MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 Quickly view upcoming workouts in the TrainingPeaks app. Swim the maximum-intensity segment as though it were a race. easy) This is a swim time trial workout. Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. CD: Run 10 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 MS: Run 1 hour @ moderate aerobic intensity With this free beginner half ironman training plan, youll be sure to cross that finish line successfully! MS: 7 x 90sec. 4 x 25 @ speed intensity, RI=0:20 500 steady pull 20 SR) CD: Run 3 miles, Tuesday Thank you for the resources. Track your weight, sleep, hours, fatigue and stress while you train. CD: Run 10 minutes @ low aerobic intensity, Friday Saturday Heading out the door? Usually called an Ironman 70.3 due to the total distance of the race in mileage, a Half Ironman involves 70.3 miles of self-propelled travel, broken down into a 1.2-mile swim, 56-mile bike, and 13.1-mile run . Brick Workout: 1 Hour MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 8 x 25 kick, RI=0:15 Choose a sign and put a max effort in (RPE 9-10) until you reach it then back to normal pace. hard 50-60 rpm/4min. This preparation plan covers 20 weeks. MS: 2 hours and 25 minutes @ moderate aerobic intensity MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 tempo Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. MS: 3 x 300 @ threshold intensity, RI=0:30 Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick. fast/1min. 6 x 100 @ VO2max intensity, RI=0:45 Repeat 3 times through. alternating: 5 swim, 5 pull easy), Swim: 50min., Race specific core strength, Swim: 60min., Threshold MS: 2 x 400 @ threshold intensity, RI=1:00 #1 & 4 50 fast/ 50 easy easy) MS: 10 x 1min. MS: 3 x 200 @ threshold intensity, RI=0:45 8 x 25 kick, RI=0:15 MS: Bike 40 km CD: 10 minutes @ moderate aerobic intensity, Friday What Is a Half Ironman Triathlon? MS: 16 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity 2 x (200 swim MS: 10 x 50 descend 1-5, 6-10 10 SR Want to transform your triathlon knowledge, training, and performance? 3min. +++ +++ MS: 60min. Alison Freeman: USAT Level II Endurance, IRONMAN, & TrainingPeaks Level 2 Certified Triathlon Coach. 8 x 25 Variable paces w/ 10 SR 2 x 100 mod. You can learn more about lactate threshold field tests in this post. Bike: 90min., Tempo I am unable to access it. Do you have any plans that youd recommend if I wanted to shoot for a PR next time? hard 80-100 rpm/4min. recovery), Swim: 60min., Swim test It probably won't fit your race calendar exactly, but it's long enough that you should be able to adjust. It may mean you walk at times but watch your effort and make sure you stay at RPE 6 / Zone 2 on the climbs. The first week of the plan includes 8 hours of training, plus two 45 minute strength sessions:- 3300 yards/meters of swimming / 1700 yards/meters as your longest swim- 3 hours 50 minutes of cycling / 2 hours as your longest bike- 2 hours 45 minutes of running / 1 hour 15 minutes as your longest run, You will build in your max week to 13 hours 40 minutes of training, plus two 45 minute strength sessions:- 5000 yards/meters of swimming / 2750 yards/meters as your longest swim- 6 hours 30 minutes of cycling / 3 hours 45 minutes as your longest bike- 5 hours 20 minutes of running / 2 hours 15 minutes as your longest run. Download the app. Bike: 75min. This race is not for the faint of heart, but for those . Swim the maximum-intensity segment as though it were a race. The 36 Best Gifts for Triathletes 2022 Edition! Easy Chipotle Greek Yogurt Sauce for Tacos, Sheet Pan Chicken Drumsticks and Vegetables (Baked at 425F), Journey to Healthy Eating: 28 Day Nutrition Challenge, Sports Nutrition Book for Runners and Triathletes. 8 x 25 kick, RI=0:15 WU: Run 10 minutes @ low aerobic intensity WU: Run 10 minutes @ low aerobic intensity Swim Threshold + Sprint: 1400 Yards CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Hopefully I can answer these clearly (*disclosure not individualized training advice, for informational purposes only) MS: Run 40 minutes @ moderate aerobic intensity Threshold 15min. +++ 8 x 25 FAST 10 SR Wednesday 8 x 25 kick, RI=0:15 Pre bike: Do an approximate 20-minute ride with a few zone 4 efforts to wake the body and mind up, ideally from the transition area. CD: 200 @ low aerobic intensity, Foundation Run: 25 minutes

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