WU: 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 A triathlon coach can write a training plan that is unique to you, whether that means providing swim lessons at the beginning of your 70.3 journey or creating a training plan that is adjusted to your shift work schedule or upcoming business travel, when you may not have access to a pool. Youll do this by completing your longest swims, rides, runs, and brick workouts, to maximize your endurance. 6 x 200 @ threshold intensity, RI=0:30 10 x 25 drills, RI=0:10 Not everyone can fit them in around their busy lives, on top of their swimming, cycling and running, but its great if you can. CD: 350 @ low aerobic intensity, Long Bike: 2:45 MS: 3,500 @ moderate aerobic intensity MS: Run 35 minutes @ low aerobic intensity, Sunday Create a personalized feed and bookmark your favorites. CD: 350 @ low aerobic intensity. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday IRONMAN 70.3 events include an open water swim, so its a good idea to practice swimming open water beforehand. MS: Run 20 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2300 Yards CD: 350 @ low aerobic intensity, Tempo Run: 1:05 (In 2022, St. George will host the Ironman world championship races for both the fullandhalf-Irondistances.). WU: 250 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity 1 x (100 FS in Z2 + 50 FS in Z4 + 20 secs rest). For us, ordinary people, a 16-week Ironman training plan or 24-week Ironman training plan allows for adequate planning and preparation. Swim Base: 2600 Yards The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks. 18 mins in upper Z3 + 2 mins recovery in Z1. 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. Designed for the MASTERS (40+ years old) triathlete who has completed multiple Half IRONMAN races, the primary goal of this training plan is to prepare you to EXCEL in YOUR race. For example, a 12-week plan starts off at a higher level than a 36-week plan because with 12 weeks left theres not as much opportunity to build up slowly. In week 11 of my training plan, I completed my first brick session: a two-hour ride followed . Tempo Run: 42 Minutes 1 x (200 FS in Z2 + 200 Pull in Z2 + 30 secs rest). MS: 2 x 20 minutes @ threshold intensity, with 10 minutes active recovery WU: 10 minutes @ moderate aerobic intensity 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. MS: Run 25 minutes @ moderate aerobic intensity MS: 6 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 CD: Run 5 minutes @ moderate aerobic intensity, Thursday CD: 350 @ low aerobic intensity, Long Bike: 3 Hours MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 Thursday CD: 350 @ low aerobic intensity, Wednesday This is typically six to eight weeks before the race (depending on the athlete and their experience). WU: 350 @ low aerobic intensity We also include video swim drills, to help improve different aspects of your stroke. MS: Run 20 minutes @ moderate aerobic intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Some athletes try to create more time in their schedule by foregoing an hour or two of sleep each day, overlooking the fact that recovery timeand sleepis one of the most important elements of triathlon training. 10 x 25 kick, RI=0:15 This allows for the development of both physical fitness and technical skills to complete the 1.2-mile swim. Swim Base: 3400 Yards CD: Run 10 minutes @ moderate aerobic intensity, Tuesday It might come as no surprise to see that most of these courses are fairly flat, which is certainly what attracts newcomers. 10 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity 10 mins in upper Z3 + 2 mins recovery in Z1. Weve also goteasily printable training plans for our members. MS: 1 hour and 25 minutes @ moderate aerobic intensity They may also choose to pay for a 70.3 training plan with greater detail about the workouts as well as nutrition, recovery, gear, and preparation. 4. CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:30 These 24 weeks provide the perfect balance of challenging training and time efficiency. However, swimming is the smallest part of a Half IRONMAN triathlon, and youll spend far more time running and cycling. As many coaches like to say, its not just how well you train that will determine your fitness, but also how well you recover. MS: Bike 45 minutes @ moderate aerobic intensity 6 x 200 @ threshold intensity, RI=0:30 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. 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 . WU: 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 WU: Run 10 minutes @ moderate aerobic intensity Mastering the fundamentals of swimming will help you to become a more comfortable and confident swimmer; it will also help to prevent injury. Your engine runs off what you eat and drink, so its important to establish a nutrition plan in training that you can execute well on race day. WU: 200 @ low aerobic intensity PULL Freestyle with a pull-buoy between your thighs. CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: Run 2 hours and 20 minutes @ moderate aerobic intensity Brick Workout: 2 Hours WU: Run 10 minutes @ moderate aerobic intensity 2 x (50 Back in Z2 + 50 Breast in Z2 + 15 sec rests). WU: 10 minutes @ moderate aerobic intensity Weekly Overview: 2 swims 3 rides 3 runs 1 rest day-This training program works well with all TrainingPeaks compatible smart watches. 9 x 50 @ speed intensity, RI=0:20 Steady State Bike: 1:30 WU: 24 minutes @ moderate aerobic intensity 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. Photo: Gregory Shamus/Getty Images Ironman Training Plan Week 1. RELATED: Triathlete's Complete Guide on How to Train For an Ironman These 24 weeks provide the perfect balance of challenging training and time efficiency. WU: Run 5 minutes @ moderate aerobic intensity However, that doesnt mean the distance is for everyone. MS: Run 40 minutes @ moderate aerobic intensity 5 x 200 @ threshold intensity, RI=0:45 WU: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2500 Yards CD: 350 @ low aerobic intensity, Saturday Many people wonder if hiring a triathlon coach for a half-iron triathlon is a worthwhile investment. MS: 1 hour and 40 minutes @ moderate aerobic intensity Contents [ hide] CD: 250 @ low aerobic intensity, Long Run: 1:20 CD: 350 @ low aerobic intensity, Foundation Bike: 1:30 Tuesday CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 1400 m/yards with rests, ride for 2 hrs and run for 60 mins but not all on the same day. A half Ironman is a big step-up from the standard Tri. CD: Run 10 minutes @ moderate aerobic intensity MS: 2,400 @ moderate aerobic intensity Every fourth week is an active recovery week, with less training, to help your body recover and adapt. . The feedback has been outstanding (rated 5.0 from 100s oftestimonials), and recently weve also added further personal coach time For example, our coaches now check your personalised training zones are set up correctly, and also keep you accountable by getting in touch if you havent logged any training for 2 weeks. CD: 200 @ low aerobic intensity. MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 Tempo Run: 40 Minutes WU: 10 minutes @ moderate aerobic intensity Monday - DAY OFF Tuesday - 2hour cycle/1 hour run Wednesday - 4km swim Thursday - 1.5 hour ride/ 1.5 . 7 x 150 @ VO2max intensity, RI=1:00 Swim Base: 1900 Yards CD: Run 10 minutes @ moderate aerobic intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Swim Fartlek + Sprint: 1200 Yards 12 Month Ironman Training Plan - UPDATED 2021 - SportCoaching WU: 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Bike Power Intervals: 1:10 4 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). MS: 55 minutes @ moderate aerobic pace MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 But, Looking to take on an IRONMAN 140.6? Swim Fartlek + Sprint: 2575 Yards WU: 250 @ low aerobic intensity Swim Base: 3900 Yards WU: Run 10 minutes @ moderate aerobic intensity MS: 1 hour and 55 minutes @ moderate aerobic intensity With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2200 m/yards with rests, ride for 2 hrs 40 mins and run for 90 mins but not all on the same day. 10 x 25 drills, RI=0:10 Happy training! Make adjustments to the template. CD: 10 minutes @ low aerobic intensity, Thursday If you are a weaker swimmer but an experienced runner, dont shy away from spending more time in the water and less time out running, although be aware that learning to run off the bike is very different to standalone running and can take time to get used to. MS: 1 hour and 40 minutes @ high aerobic intensity MS: 2,112 @ maximim intensity WU: 350 @ low aerobic intensity Consume 60-90+g carb/hr (240-360 calories) from multiple carb sources such as glucose, fructose, and maltodextrin mixtures. WU: 350 @ low aerobic intensity CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:20 Which comes down to as little as $3.55 per week for unlimited training plans and ongoing certified coach support. 100 FS Breathe every 3 in Z2 + 20 secs rest). A good pair will be ventilated enough to let you wear them on the run as well. Note: our premium plans include fitness tests for smarter, personalised training zones on every workout. 10 x 25 drills, RI=0:10 10 x 25 drills, RI=0:10 MS: Run 16 minutes @ threshold intensity CD: 250 @ low aerobic intensity, Tuesday 10 x 25 drills, RI=0:10 Foundation Bike: 1:45 Swim Base: 2500 Yards Race-specific work, including race pace work, open-water swimming, practicing nutrition and transition rehearsal. CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:45 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). MS: 6 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 WU: 350 @ low aerobic intensity In 70.3 racing, some people prefer lightweight run shoes, while others prefer more substantial trainers. MS: Run 24 minutes @ threshold intensity Beginner IRONMAN 70.3 Triathlon Plan. 24 weeks. Reusable Plan WU: 350 @ low aerobic intensity Essentially you need to train your body, so that youre eventually able to swim 1900m, cycle 90km and run 21.1km, back to back. 10 x 25 drills, RI=0:10 MS: Run 20 minutes @ moderate aerobic intensity, Friday Brick Workout: 3:25 CD: 10 minutes @ moderate aerobic intensity, Foundation Run: 1 Hour MS: 9 x 100 @ moderate aerobic intensity, RI=0:05 This table provides a brief overview of which level might be right for you, to help you get the most out of your plan. MS: 3,200 @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Foundation Run: 35 Minutes 20 mins in upper Z3 + 2 mins recovery in Z1. Hard/Tempo Heart rate 80-87% of max. Our Plan. RUN | Novice IRONMAN 24 week Training Plan Percentage Running Run Progression . What does a solid foundation look like? Minimum training requirements suggested for this plan: Swim: Able to swim 15 minutes continously and swimming 3000 yards/week Bike: Cycling 2 hours per week Run: Running at least 1.5 hours per week comfortably and 45 minutes for a long run.