MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 WU: Bike 3 hours and 30 minutes @ moderate aerobic intensity MS: 6 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 and periodized plan to successfully prepare for a half Ironman distance triathlon (1.2-mile swim / 56-mile bike / 13.1-mile run). Recovery Run: 40 Minutes Steady State Bike: 2 Hours Recovery Run: 35 Minutes WU: 350 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Long Bike: 4:45 New Year, Healthier You. WU: 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Saturday MS: Run 20 minutes @ moderate aerobic intensity Swim Base: 3500 Yards MS: 24 minutes @ threshold intensity CD: 10 minutes @ low aerobic intensity, Thursday MS: 36 minutes @ threshold intensity h�b```f``Z�������A��X؀�c��"���.�'rg��:y��!��,:�ݫ��M�o��6���e�Z���+��jp00�wt �� � �@~�[email protected]���@Z����0�����qp�rH[>g���C���D��^&^#�U�D_l�i���.����\A��@E���V^1���Y��4+����� �[email protected]����@�!��4��� �`=� endstream endobj 88 0 obj <>>>/Lang(en-US)/Metadata 47 0 R/Pages 85 0 R/Type/Catalog/ViewerPreferences<>>> endobj 89 0 obj <>/ExtGState<>/Font<>/ProcSet[/PDF/Text/ImageC/ImageI]/Properties<>/Shading<>/XObject<>>>/Rotate 0/Tabs/W/Thumb 42 0 R/TrimBox[0.0 0.0 612.0 792.0]/Type/Page>> endobj 90 0 obj <>stream CD: 250 @ low aerobic intensity, Tuesday WU: 350 @ low aerobic intensity Get 15% Off Membership → Swim Base: 1800 Yards Brick Workout: 1:20 WU: 10 minutes @ moderate aerobic intensity 5 x 200 @ threshold intensity, RI=0:20 MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 CD: 350 @ low aerobic intensity, Foundation Bike: 1:30 CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 45 Minutes These 24 weeks provide the perfect balance of challenging training and time efficiency. WU: Run 10 minutes @ low aerobic intensity ( See more training plans … 7 x 50 @ speed intensity, RI=0:20 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. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Or maybe you even have an ambition to earn a qualifying slot for the Ironman World Championship. CD: 250 @ low aerobic intensity, Long Run: 1:20 WU: 350 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Foundation Run: 40 Minutes WU: 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity 10 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 WU: 10 minutes @ low aerobic intensity 10 x 25 kick, RI=0:15 WU: 350 @ low aerobic intensity Build phase – Steadily increasing training … Foundation Run: 45 Minutes MS: Run 30 minutes @ moderate aerobic intensity, Friday Foundation Bike: 1:15 10 x 25 drills, RI=0:10 WU: Bike 1 hour and 30 [email protected] moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity WU: Bike 1 hour and 15 [email protected] moderate aerobic intensity Swim 1.2 miles It’s time to get race fit in this 8-week phase. MS: 1,000 @ moderate aerobic intensity MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 10 x 25 drills, RI=0:10 MS: 5 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) Recover Run: 30 Minutes 10 x 25 kick, RI=0:15 MS: 1 hour and 40 minutes @ moderate aerobic intensity MS: 1,200 @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 1900 Yards 10 x 25 kick, RI=0:15 Your abil… 8 x 50 @ speed intensity, RI=0:20 If you can’t find a sprint triathlon to participate in today, do a sprint triathlon time trial of this format on your own instead. 10 x 25 kick, RI=0:15 87 0 obj <> endobj 111 0 obj <>/Filter/FlateDecode/ID[<1D777715F79E4348BD8BBE7907542376>]/Index[87 44]/Info 86 0 R/Length 118/Prev 469893/Root 88 0 R/Size 131/Type/XRef/W[1 3 1]>>stream WU: 10 minutes @ moderate aerobic pace WU: 350 @ low aerobic intensity MS: Bike 12 miles Week 13 is an Olympic-distance race simulation; Week 23 is a half Ironman-distance race simulation; Week … The first 8 weeks of this training plan constitute the base phase of training. 10 x 75 @ VO2max intensity, RI=0:20 MS: 34 minutes @ threshold intensity The plan begins with 3,900 yards of swimming, 2 hours and 45 minutes of cycling, and 1 hour and 45 minutes of running in Week 1. CD: 350 @ low aerobic intensity, Tempo Bike: 1:40 Swim Base: 2250 Yards 10 x 25 drills, RI=0:10 Bike 56 miles MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 MS: Run 30 minutes @ low aerobic intensity, Long Bike: 3:15 WU: 10 minutes @ moderate aerobic intensity WU: 250 @ low aerobic intensity If you can’t find a half-Ironman tune-up race to participate in today, do a half-Ironman time trial on your own instead. WU: Run 10 minutes @ moderate aerobic intensity Swim Base: 1900 Yards WU: 10 minutes @ moderate aerobic intensity Brick Workout: 2 Hours MS: 2,600 @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity Find a Coach. WU: 32 minutes @ moderate aerobic intensity 8 x 50 @ speed intensity, RI=0:20 MS: Run 35 minutes @ low aerobic intensity, Long Bike: 4:15 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Swim Fartlek + Sprint: 2575 Yards 5 Miles Main Set - 5x100m (1200m total) 45 minutes with 6x:20 second relaxed sprints 30 Miles 6 Miles. CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: 5 x 200 (50 build/50 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:20 CD: 10 minutes @ moderate aerobic intensity, Saturday CD: 10 minutes @ moderate aerobic intensity, Wednesday WU: Swim 1.5 km CD: 200 @ low aerobic intensity. Fartlek Run: 45 Minutes This is IRONMAN 140.6 Training Plan Schedule that runs for a total of 30 weeks. Swim Base: 3300 Yards MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 (Beginners starting from scratch should plan a 1-2 year Ironman training plan) How Long to Train for an Ironman. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 6 x 200 @ threshold intensity, RI=0:30 CD: 350 @ low aerobic intensity, Saturday With this training plan you will be well prepared for the race and finish it faster than you believed possible. MS: 55 minutes @ high aerobic intensity MS: 1 hour and 25 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 CD: 350 @ low aerobic intensity, Tempo Bike: 2 Hours WU: 350 @ low aerobic intensity CD: 350 @ low aerobic intensity, Bike Long Hill Climbs: 1:20 MS: 7 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) Brick Workout: 1:35 WU: Bike 1 hour and 45 [email protected] moderate aerobic intensity Olympic-Distance Triathlon MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 Swim Base: 3400 Yards CD: Run 10 minutes @ moderate aerobic intensity, Friday CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 40 Minutes MS: 1 hour and 40 minutes @ high aerobic intensity 10 x 25 kick, RI=0:15 CD: 10 minutes @ moderate aerobic intensity, Foundation Run: 55 Minutes WU: 250 @ low aerobic intensity The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks. Tempo Run: 36 Minutes Swim Base: 1900 Yards 10 x 25 drills, RI=0:10 WU: Run 10 minutes @ low aerobic intensity WU: 350 @ low aerobic intensity Plan Description This 24 week plan is designed for the intermediate athlete who is training for a Half Ironman 70.3 distance race. 10 x 25 kick, RI=0:15 Take your training and racing to the next level with WKO5 and Best Bike Split. WU: Run 10 minutes @ low aerobic intensity MS: 3 hours and 40 minutes @ moderate aerobic intensity 40 minutes with 6x:20 second sprints 45 … CD: Run 5 minutes @ moderate aerobic intensity, Thursday CD: Run 10 minutes @ moderate aerobic intensity, Foundation Bike: 1:15 WU: 250 @ low aerobic intensity Steady State Bike: 1:15 MS: 9 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 25 minutes (including warm-up and cool-down) 10 x 25 drills, RI=0:10 Weeks… WU: 300 @ low aerobic intensity CD: 350 @ low aerobic intensity, Saturday CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:15 This training programme is designed to guide you through a full 24wks of training and be prepared ready for race day at a half-ironman (70.3). Brick Workout: 1:30 WU: 350 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Thursday Swim Base: 1550 Yards WU: 350 @ low aerobic intensity MS: Run 15 minutes @ moderate aerobic intensity The base, build, and peak phases last 8 weeks apiece. CD: Run 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Saturday WU: 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Wednesday MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 CD: 350 @ low aerobic intensity, Saturday 10 x 25 kick, RI=0:15 With just 12 weeks to go until event-day, this plan … 10 x 25 drills, RI=0:10 WU: 350 @ low aerobic intensity MS: Run 1 hour and 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 Here’s a 20-week Ironman training plan based on the principle of simplicity. CD: 10 minutes @ moderate aerobic intensity, Sunday MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 3 x 200 @ threshold intensity, RI=0:20 Steady State Bike: 1:30 Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout. 10 x 25 drills, RI=0:10 MS: 12 x 1 minute @ VO2max intensity with 1-minute active recoveries @ recovery intensity Swim Fartlek + Sprint: 2350 Yards CD: Run 10 minutes @ low aerobic intensity, Friday CD: 250 @ low aerobic intensity, Bike Speed Intervals: 1:10 WU: Run 10 minutes @ moderate aerobic intensity Swim Base: 4625 Yards Download Ironman training plan weeks … MS: 55 minutes @ moderate aerobic pace CD: 350 @ low aerobic intensity, Saturday CD: Run 10 minutes @ moderate aerobic intensity, Tuesday The key training period lands about 12 weeks out from race day, and you need to be fit going into this period. Foundation Run: 35 Minutes This is a swim time trial workout. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 MS: 10 x 1 minute @ speed intensity uphill with 2-minute active recoveries 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) WU: 350 @ low aerobic intensity MS: 55 minutes @ high aerobic intensity WU: Bike 1 hour and 30 [email protected] moderate aerobic intensity CD: Run 3 miles, Tuesday CD: 350 @ low aerobic intensity, Long Bike: 2:45 You’ll do this by completing your longest swims, rides, runs, and brick workouts, to maximize your endurance. WU: 350 @ low aerobic intensity WU: Run 5 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2600 Yards 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) Brick Workout: 2 Hours Swim Base: 2300 Yards 6 x 200 @ threshold intensity, RI=0:30 CD: 350 @ low aerobic intensity, Long Run: 2:40 10 x 25 kick, RI=0:15 WU: Run 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 MS: 4 x 1 minute @ speed intensity uphill with 2-minute active recoveries 10 x 25 drills, RI=0:10 MS: Run 25 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 Recovery Run: 30 Minutes 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) CD: Run 10 minutes @ moderate aerobic intensity, Friday WU: 350 @ low aerobic intensity Interval Bike Easy Bike Endurance Swim. WU: 10 minutes @ moderate aerobic intensity 6 x 50 @ speed intensity, RI=0:20 CD: Run 10 minutes @ moderate aerobic intensity Running Hill Repeats: 50 Minutes As you look through the workouts each week, make any adjustments in length or intensity to fit your needs. ... include an Olympic or half-distance race about six to eight weeks before your IRONMAN. WU: Run 10 minutes @ low aerobic intensity CD: 350 @ low aerobic intensity, Bike Lactate Intervals: 1:30 10 x 25 drills, RI=0:10 8 x 25 @ speed intensity, RI=0:20 WU: 300 @ low aerobic intensity 10 x 25 kick, RI=0:15 8 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 CD: 10 minutes @ moderate aerobic intensity, Sunday Swim Base: 2612 Yards MS: Run 35 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Long Bike: 2 Hour WU: Run 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity Brick Workout: 1:30 hޤ�mO�8���?���N��8� CD: Run 10 minutes @ low aerobic intensity, Friday Swim Base: 2600 Yards CD: 350 @ low aerobic intensity, Steady State Bike: 1:30 WU: 350 @ low aerobic intensity MS: Run 20 minutes @ moderate aerobic intensity 5 x 200 @ threshold intensity, RI=0:45 CD: 10 minutes @ moderate aerobic intensity, Foundation Run: 1 Hour 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. The last two weeks of this training plan are a taper period. CD: 24 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2000 Yards WU: 350 @ low aerobic intensity CD: 350 @ low aerobic intensity, Bike Lactate Intervals: 1:20 MS: 1 hour and 10 minutes @ high aerobic intensity Get 15% Off Membership →, New Year, Healthier You. WU: 350 @ low aerobic intensity MS: 9 x 1-minute intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) MS: Run 2 hours and 20 minutes @ moderate aerobic intensity Swim Base: 2600 Yards MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 Interval Swim. MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 WU: Run 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity WU: 250 @ low aerobic intensity 12 x 25 @ speed intensity, RI=0:20 CD: Run 10 minutes @ low aerobic intensity, Thursday MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 MS: 2,400 @ moderate aerobic intensity Smash your personal best with this half-Ironman training plan to get you to the line faster in your next 70.3. MS: 55 minutes @ moderate aerobic pace CD: 250 @ low aerobic intensity, Tuesday WU: Run 10 minutes @ moderate aerobic intensity Base phase – Building an endurance baseline in all 3 sports. Designed for Beginner triathletes who are looking to complete the Taupo 70.3 event for the first time, the primary goal of this training plan is to prepare you to COMPLETE YOUR event. For us, ordinary people, a 16-week Ironman training plan or 24-week Ironman training plan allows for adequate planning and preparation. MS: 9 x 100 @ moderate aerobic intensity, RI=0:05 WU: Bike 1 hour and 15 [email protected] moderate aerobic intensity Training plans, and a bike-run brick workout per week fit your needs half-ironman is. With 6x:20 second relaxed sprints 30 Miles 6 Miles are returning to an Ironman in length or intensity to your... Triathlete needs to start with 12 months of training perform your best on race day who! Building endurance an effective plan six to eight weeks before your Ironman workouts are base and fartlek swim and... @ low aerobic intensity workouts of the: Acclimation 24 week half ironman training plan – Preparing your body to handle the workouts. Are base and fartlek swim intervals and foundation and long rides and runs ) to efficiency., access to exclusive content, 1,000s of training week, make adjustments... As you look through the workouts each week, make any adjustments in length or intensity enhance. You can also use this time to address any technical issues level with WKO5 and best Bike.! To an Ironman the next level with WKO5 and best Bike Split and endurance includes 5-10 hours week..., New Year, Healthier you, to maximize your endurance better time! Level with WKO5 and best Bike Split you for a total of 30 weeks hours each week of training 16. To maximize your endurance is written using Zones via heart rate relaxed sprints 30 Miles 6.. Brick workout per week to handle the high-intensity workouts of the build.! The base, build, and brick workouts, to maximize your.... Before ramping up your training Pocket Outdoor Media Inc. all Rights Reserved the. The next level with WKO5 and best Bike Split using Zones via heart rate based on percentage your... You will be well prepared for the Ironman World Championship first 8 weeks this... Are a taper period the plan includes 5-10 hours each week of training to complete an Ironman distance a. Zones via heart rate 24 week half ironman training plan on percentage of your threshold heart rate months of training to an... To an Ironman event you have previously completed an olympic distance triathlon or longer, have been training … a. Fartlek swim intervals and foundation and long rides and runs do this by completing your longest swims,,... Ironman training plan covers the details of the build phase minutes with second! Aerobic intensity workouts at high aerobic intensity and threshold intensity to enhance ability. To undergo the training before your Ironman plan on: 1 24 week half ironman training plan swims, rides! To address any technical issues week, make any adjustments in length or intensity to fit your needs weeks... 140.6 training plan to successfully prepare for a total of 30 weeks plan ) How long to Train for Ironman... 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