24 week half ironman training plan pdf

CD: 38 minutes @ moderate aerobic intensity, Wednesday MS: Run 30 minutes @ moderate aerobic intensity, Friday Brick Workout: 1:20 WU: 350 @ low aerobic intensity 10 x 25 drills, RI=0:10 Are you an Outside+ member? WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity If your race is on Saturday, take Friday as a rest day. CD: 10 minutes @ moderate aerobic intensity, Thursday Swim the maximum-intensity segment as though it were a race. However, if you are looking to get a gauge of how long it will take you to finish a half-iron triathlon, Coach, injuries that may affect your ability to train, Dr. Cory Nyamoras tips on finding balance for triathletes, Triathletes Expert Guide on How to Taper, A 20-Week Training Plan For Your First 70.3 Triathlon, How to Choose the Best Sports Drink for Triathlon. Your 6-Month IRONMAN Training Plan By Mike Ricci, IRONMAN Updated On May 17, 2018 Leading into race-specific training, you need to make sure you're ready to train for the distance and challenge of an IRONMAN race. Training for and racing a 70.3 requires lots of hydration. 10 x 50 @ speed intensity, RI=0:20 MS: 1 hour and 10 minutes @ moderate aerobic intensity You should also start working in some brick sessions here (swim to bike and/or bike to run). WU: 350 @ low aerobic intensity 2 x (90 secs in upper Z5 + 2 min recoveries in Z1-2). Recovery Run: 25 Minutes Swim Base: 1900 Yards Heres how to understand the age-groups and, who knows, maybe even qualify for the IRONMAN World Champs in, Supersapians, game changer or gadget? Slowly increase the duration of your workouts each week, so that youre eventually able to swim a 2.5km session (with frequent short rests). Consume 60-90+g carb/hr (240-360 calories) from multiple carb sources such as glucose, fructose, and maltodextrin mixtures. MS: Run 15 minutes @ moderate aerobic intensity No matter what you call itmiddle distance, long course, half-iron, 70.3 or half Ironmanfinishing a 70.3-mile triathlon is one impressive feat. WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity 2 x (3 mins in lower Z5 + 2 min recoveries in Z1-Z2). RUN | Novice IRONMAN 24 week Training Plan Percentage Running Run Progression . MS: Run 20 minutes @ moderate aerobic intensity 8 x 25 @ speed intensity, RI=0:20 WU: 10 minutes @ moderate aerobic pace Run 15 minutes @ moderate aerobic intensity, Friday MS: 6 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) All our plans are available either for sale directly on the TrainingPeaks Store (where you can also see screenshots of sample weeks), or you can subscribe as an Unlimited Athlete to be able to swap freely between all of them, among other benefits outlined below. 6 x 200 @ threshold intensity, RI=0:30 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday CD: Run 10 minutes @ low aerobic intensity, Thursday 2 x (3 mins in low Z5 + 2 min recoveries in Z1). 20 mins in upper Z3 + 2 mins recovery in Z1. WU: 10 minutes @ moderate aerobic intensity Brick Workout: 1:35 MS: 5 x 200 @ threshold intensity, RI=0:45 10 x 25 drills, RI=0:10 Some races call themselves middle distance while others use half-iron or 70.3. These are all the same race distance, and the name usually comes down to branding. MS: Run 30 minutes @ threshold intensity, Friday CD: 10 minutes @ moderate aerobic intensity, Long Run: 4:10 CD: 10 minutes @ moderate aerobic pace, Swim Fartlek + Sprint: 1950 Yards This includes two swims, two rides, three runs and a 45-minute strength and conditioning session. CD: 10 minutes @ moderate aerobic intensity, Saturday This plan is spread across the 20 weeks to allow you to progress while minimizing the risk of overtraining and injury. 1 x (100 FS in Z2 + 100 Pull in Z3 + 20 secs rest). Note: This plan was based upon a 20-week training schedule. 1 x (200 FS in Z2 + 300 Pull in Z2 + 30 secs rest). MS: 1,800 @ moderate aerobic intensity MS: Run 1 hour @ moderate aerobic intensity WU: 350 @ low aerobic intensity *Plus, youll also receive free training advice via email from head coach Phil Mosley! 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: Run 35 minutes @ moderate aerobic intensity Join our community below! WU: 24 minutes @ moderate aerobic intensity Our Plan. CD: 10 minutes @ moderate aerobic intensity, Saturday 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: 10 minutes @ moderate aerobic intensity If possible, include an Olympic or half-distance race about six to eight weeks before your IRONMAN. WU: Run 10 minutes @ moderate aerobic intensity Brick Workout: 2:15 10 x 25 drills, RI=0:10 DRILL Your preference of swim technique drill. uch as, during the off-season, or anytime youre taking a break from racing. The peaks phase of training begins today. If youre increasing your activity levels above what youre used to, youre going to need more fuel in the tank. 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). When you cross the finish line of an IRONMAN 70.3 or other half distance triathlon, you've accomplished something very special.. 8 x 100 @ VO2max intensity, RI=1:00 MS: 6 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 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) WU: 350 @ low aerobic intensity Foundation Run: 40 Minutes If you complete at least 85% of our well-built beginner half ironman training plan, you will set yourself up for a successful event. WU: 350 @ low aerobic intensity Swim Base: 2150 Yards Preferably at the race destination. 10 x 25 kick, RI=0:15 MS: 3 hours and 40 minutes @ moderate aerobic intensity MS: Run 32 minutes @ threshold intensity 15 mins in upper Z3 + 2 mins recovery in Z1. When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. This short training plan is suitable for Advanced amateur triathletes, aiming to achieve peak fitness for IRONMAN 70.3 triathlon. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:30 Running Hill Repeats: 34 Minutes 10 x 25 kick, RI=0:15 4 x 50 @ speed intensity, RI=0:20 WU: 250 @ low aerobic intensity Easy/steady swim in Z2. MS: 1 hour and 25 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 Note: Bike and Run workouts are mostly written in duration. CD: 350 @ low aerobic intensity, Wednesday MS: 2,800 @ moderate aerobic intensity RUN | Novice IRONMAN 24 week Training Plan Percentage Running Run Progression . CD: 10 minutes @ recovery intensity, Sunday MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 10 x 25 kick, RI=0:15 WU: 350 @ low aerobic intensity MS: 1 hour and 10 minutes @ high aerobic intensity Tuesday MS: Run 30 minutes @ moderate aerobic intensity, Friday 10 x 25 kick, RI=0:15 Essentially you need to train your body, so that youre eventually able to swim 1900m, cycle 90km and run 21.1km, back to back. WU: Run 10 minutes @ moderate aerobic intensity 3 x 200 @ threshold intensity, RI=0:30 WU: Run 10 minutes @ moderate aerobic intensity Swim Base: 2600 Yards After the first event, you can fine-tune your racing strategy to hit specific time goals on the swim, bike, and run. MS: Run 40 minutes @ low aerobic intensity, Long Bike: 5:30 MS: Run 50 minutes @ moderate aerobic intensity, Sunday Every fourth week is an active recovery week, with less training, to help your body recover and adapt. CD: Run 5 minutes @ moderate aerobic intensity, Thursday 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. Create a personalized feed and bookmark your favorites. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 1 x (200 Pull in Z2 Breathe every 5 + 20 secs rest). Create a personalized feed and bookmark your favorites. Brick Workout: 4:30 10 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity 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). CD: 350 @ low aerobic intensity, Tempo Bike: 1:40 8 x 100 @ VO2max intensity, RI=0:30 1 x (50 Pull in Z2 + 50 Pull in Z4 + 20 secs rest). Along with sleep, nutrition is one of the most important pieces of the recovery puzzle when training for a half Ironman. 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. 10 x 25 kick, RI=0:15 This is an area where preparation becomes even more important! MS: Run 45 minutes @ low aerobic intensity, Sunday Straight after your ride, grab your running shoes and run for 15 mins all in Z3. WU: 350 @ low aerobic intensity The conditioning priorities in this phase are developing aerobic capacity and building endurance. Race-specific work, including race pace work, open-water swimming, practicing nutrition and transition rehearsal. Triathlon distances: your complete guide Three-phase training 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: 350 @ low aerobic intensity Preview Phil's PREMIUM plans now From 6-48 weeks, free email coach support, advanced tracking software and more! WU: 11 minutes @ low aerobic intensity WU: 350 @ low aerobic intensity 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. 5 mins in low Z4 + 30 secs recovery in Z1. CD: 350 @ low aerobic intensity, Bike Long Hill Climbs: 1:30 Click here to browse our 8 to 48-week training plans (with email support). WU: Run 10 minutes @ moderate aerobic intensity There is usually one workout per day (sometimes two), with one day off each week. 8 x (3 mins in upper Z4 + 2 min recoveries in Z1-Z2). Brick Workout: 2 Hours 10 x 25 kick, RI=0:15 It just means you need to realistically evaluate whether training for a 70.3 fits into your current lifestyle and how to do it in a way that will keep you happy and healthy. How long does it take to train for an Ironman Triathlon? 8 x 25 @ speed intensity, RI=0:20 CD: 250 @ low aerobic intensity, Tuesday 3 mins in low Z5 + 2 min recoveries in Z1. 10 x 25 drills, RI=0:10 We recommend readingDr. Cory Nyamoras tips on finding balance for triathletes. Were cheering you on! Steady State Bike: 1:15 It doesnt have to be every swim you do but aim for at least two open water swims before you race in open water. 10 x 25 kick, RI=0:15 Some examples of post-workout recovery meals and snacks for triathletes: RELATED:The Proper Recovery Fuel for Every Type of Workout. WU: 10 minutes @ moderate aerobic intensity WU: Bike 1 hour @ moderate aerobic intensity MS: 6 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 10 x 25 kick, RI=0:15 WU: Swim 1.5 km MS: Run 2 hours and 10 minutes @ moderate aerobic intensity 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. Hard/Tempo Heart rate 80-87% of max. WU: 10 minutes @ moderate aerobic intensity Swim Base: 3400 Yards RELATED:Triathletes Complete Guide to Fueling and Nutrition. 5 x (5 mins in Z4 + 2 min recoveries in Z2). 1 x (50 FS in Z2 + 150 FS in Z4 + 30 secs rest). Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Ask other triathletes, especially those with experience racing at the half-iron distance, which race (or races) theyd recommend for a first-timer. 2 x (100 Pull in Z2 + 100 FS in Z3 + 20 sec rests). KICK Kick with a float held out in front. This is not your ordinary triathlon; it's a test of endurance, strength, and . The right Ironman training plan can help you perform your best on race day. WU: 10 minutes @ moderate aerobic intensity Triathletes Complete Guide on How to Train for an Ironman, A 20-Week Training Plan for Your First 70.3 Triathlon, Triathlon Training Plan: Your First Ironman, A Three-Week Base Training Plan to Jumpstart Your Tri Season, Mental Mastery With Mark Allen Week 8: Biking Beyond Your Limits. 8 x 25 @ speed intensity, RI=0:20 WU: 250 @ low aerobic intensity WU: 350 @ low aerobic intensity CD: 35 minutes @ moderate aerobic intensity, Wednesday 6 x 25 @ speed intensity, RI=0:20 MS: 55 minutes @ moderate aerobic pace Hard/VO2 Max Heart rate 93-100% of max. Need even more help on where to prioritize your spending? CD: 10 minutes @ moderate aerobic intensity, Wednesday Brick Workout: 2 Hours WU: Run 10 minutes @ moderate aerobic intensity MS: 12 x 1 minute @ VO2max intensity with 1-minute active recoveries @ recovery intensity WU: 10 minutes @ moderate aerobic intensity Be sure to sip on water and/or an electrolyte beverage throughout the day. You should be able to chat at this intensity. Foundation Bike: 30 Minutes CD: 350 @ low aerobic intensity, Tempo Bike: 1:35 10 mins in upper Z3 + 2 mins recovery in Z1. 8 x 50 @ speed intensity, RI=0:20 CD: 350 @ low aerobic intensity, Long Bike: 4:45 MS: 4 hours and 55 minutes @ moderate aerobic intensity Do most of your running at chatting pace, even if it means you must include some walking. WU: Run 10 minutes @ low aerobic intensity Run Lactate Intervals: 36 Minutes Thursday CD: Run 10 minutes @ low aerobic intensity, Thursday Dont worry, you will always be able to access your completed workouts and your TrainingPeaks login credentials will stay the same. 10 x 25 kick, RI=0:15 MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 An IRONMAN, or long-course triathlon, is one of the biggest physical challenges in sport. MS: 6 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 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. This includes two swims, two to three rides, three runs and a 45-minute strength and conditioning session. WU: 350 @ low aerobic intensity To get this plan plus the 8-week version, please. CD: 350 @ low aerobic intensity, Friday 10 x 25 drills, RI=0:10 The plan begins with 5,400 yards of swimming, 5 hours and 10 minutes of cycling, and 2 hours and 33 minutes of running in Week 1. Ironman is a trademarked name for races owned by the Ironman brand; they have also trademarked Ironman 70.3. Many people use 70.3 as shorthand for all races, in much the same way they use Kleenex for all facial tissue or Band-Aid for all adhesive bandages. For a beginner who has some recent background in fitness or sport, we suggest you give yourself at least 20 weeks to get fit and ready for an IRONMAN 70.3 triathlon. CD: Run 10 km. MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 3 x (4mins in low Z4 + 60 sec recoveries in Z1). 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. WU: 350 @ low aerobic intensity Which comes down to as little as $3.55 per week for unlimited training plans and ongoing certified coach support. RUN | Novice IRONMAN 24 week Training Plan * = higher intensity key session E = endurance key session Microcycle 1 -GP Monday Tuesday Wednesday Thursday Friday Saturday Sunday HRS # SESSIONS % VOLUME Session 1 OFF RU- 00:40 [3] * SW- 01:00 [3] * BI- 01:00 Brick Workout: 2:30 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. RELATED:How to Find the Right Triathlon Coach For You. 10 x 25 drills, RI=0:10 1 x (100 FS in Z2 + 100 Pull in Z4 + 20 secs rest). MS: 2 hours and 40 minutes @ moderate aerobic intensity If you cant find an Olympic-distance triathlon to participate in today, do an Olympic-distance triathlon time trial of this format on your own instead. WU: 10 minutes @ moderate aerobic intensity The cycle workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and devices such as Garmin. This is a great option for individuals who are currently training 1-3 hours per week and are looking for a training plan that will help them take the next steps to prepare for their 70.3 race day. 4 x (90 secs in upper Z5 + 2 min recoveries in Z1-2). CD: 350 @ low aerobic intensity, Foundation Bike: 1:15 10 x 25 kick, RI=0:15 MS: 1 hour and 40 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Long Run: 2:40 If you follow our training plans, we do all the thinking for you. CD: 10 minutes @ moderate aerobic intensity. 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. Swim Base: 1600 Yards 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. Who can do a half-iron triathlon? 2 x (50 FS in Z2 + 50 FS in Z4 + 20 sec rests). 30 BR 24.8 miles RS 1:30 Z1 4:10 Run 30 Z1/Z2 15BR 15 BR 6.2 miles RS 2:00 8:45 Week 14 Swim 2500 TECH-B 3000 ST-B 2500 E-B 2:40 Bike 45 TEMPO-B 40 Z1 2:00 Z1/Z2 3:25 . 10 x 25 drills, RI=0:10 Training for a half-Iron triathlon takes approximately 8 to 13 hours per week. CD: 250 @ low aerobic intensity, Long Run: 1:05 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. WU: Bike 1 hour @ moderate aerobic intensity 10 x 25 kick, RI=0:15 WU: Run 10 minutes @ low aerobic intensity Average weekly training hours are 10:13 with the biggest week at 13:42 hours. Foundation Bike: 1:15 Recovery Run: 35 Minutes (They don't have to be long ones.) Swim Base: 3100 Yards 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. 18 mins in upper Z3 + 2 mins recovery in Z1. 9 mins in low Z4 + 60 secs recovery in Z1. CD: 350 @ low aerobic intensity. WU: 350 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 MS: 2 hours and 40 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 WU: 250 @ low aerobic intensity In fact, wed recommend you start with the basics, then build out your gear arsenal as you become more familiar with the sport and what you need (and dont need). 5 mins in upper Z3 + 2 mins recovery in Z1. 10 x 25 drills, RI=0:10 Running Hill Repeats: 50 Minutes WU: Bike 1 hour and 45 minutes@ moderate aerobic intensity WU: 250 @ low aerobic intensity Foundation Bike: 1:30 Brick Workout: 1:35 10 x 25 drills, RI=0:10 MS: 2,800 @ moderate aerobic intensity MS: 1,650 @ maximim intensity 4 x (5 mins in low Z4 + 60 sec recoveries in Z1). 2 x (200 Pull in Z2 + 100 FS in Z3 + 15 sec rests). For the best outcome, input the date for your A target race and the tool will default to a plan that will fill that gap nicely. *Plus, youll also receive free regular training tips from head coach Phil Mosley! WU: 10 minutes @ moderate aerobic intensity MS: Run 25 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity 10 x 25 kick, RI=0:15 10 x 25 drills, RI=0:10 You should also note your current fitness levels and how many times you have done this event before. Unlimited Athlete Price Rise - Dec 1st 2021. e cant thank everyone enoughfor all your support! Swim Base: 3100 Yards MS: 4 hours and 25 minutes @ moderate aerobic intensity Some people pick races for the scenery or destination appeal. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 10 x 25 drills, RI=0:10 MS: 8 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) After all, one doesnt simply wake up and decide they want to race a 70.3. MS: Run 30 minutes @ threshold intensity, Friday CD: 200 @ low aerobic intensity. You can start our Off-Season (Fitness Maintenance) plans anytime you like. CD: 10 minutes @ low aerobic intensity, Thursday MS: Run 1 hour @ moderate aerobic intensity, Sunday CD: 350 @ low aerobic intensity, Saturday WU: 10 minutes @ moderate aerobic intensity MS: Run 35 minutes @ low aerobic intensity, Long Bike: 4:15 Many half-iron training plans talk about how much youll need to train, but they dont typically talk about how much youll need to eat. 7 mins in low Z4 + 60 secs recovery in Z1. WU: Run 10 minutes @ moderate aerobic intensity MS: 55 minutes @ high aerobic intensity 9 mins in upper Z3 + 2 mins recovery in Z1. We like to break down our gear list for a half Ironman into three categories: basic, intermediate, and advanced. Half-Ironman Triathlon WU: 350 @ low aerobic intensity 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. 10 x 25 drills, RI=0:10 WU: Run 10 minutes @ low aerobic intensity 10 x 25 drills, RI=0:10 CD: 300 @ low aerobic intensity, Long Run: 2:50 WU: 10 minutes @ moderate aerobic intensity Swim Fartlek + Sprint: 1200 Yards Swim Base: 3900 Yards 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. "Ironman", to many, is synonymous with "impossible". Brick Workout: 1:45 WU: 350 @ low aerobic intensity Swim Base: 4100 Yards This week is a recovery week. How To Race a Triathlon in Hot Weather Learn how to survive hot weather during your next triathlon. Choosing a race course is not just about the race itself, but how youre able to prepare. The plan builds up to race day and helps improve your fitness and confidence for your target event. Tuesday CD: 10 minutes @ moderate aerobic intensity, Sunday (Spoiler alert: Its more than you think!) CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2600 Yards CD: Run 10 minutes @ moderate aerobic intensity, Tempo Bike: 1:30 I recommend doing shorter multisport and single sport races in preparation for a half Ironman. MS: 3 x 100 @ VO2max intensity, RI=1:00 Swim Fartlek + Sprint: 1800 Yards 10 x 25 kick, RI=0:15 A steady run, mainly in Z1-Z2. . Week-3 Strength Training Week-9 Strength Training Week-15 RECOVERY Strength Training (2100m)55 minutes 2700m MS: 10x50m; 10x25m 2700m 10 x 25 kick, RI=0:15 8 mins in upper Z3 + 2 mins recovery in Z1. Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 Easy/steady Z2 ride today. Swim Fartlek + Sprint: 3100 Yards 10 x 25 kick, RI=0:15 What does a typical 70.3 nutrition plan look like? MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 Most athletes can train for a 70.3 without giving up entire weekends for long workouts and recoverya stark difference from its full-iron counterpart. Foundation Bike: 1 Hour WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity Remember, these distances are programmed for a half Ironman distance of 70.3 miles, which consists of a 1.2-mile swim . 2 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). CD: Run 10 minutes @ low aerobic intensity, Thursday MS: 1 hour and 40 minutes @ moderate aerobic intensity In Joe Skipper's case, that's the hotel pool behind the finish line. Wednesday 1 x (100 FS in Z2 + 200 Pull in Z2 + 20 secs rest). MS: Bike 40 km Also include race simulation brick sessions - that include a swim, bike and run. Swim Fartlek + Sprint: 2700 Yards MS: 55 minutes @ moderate aerobic pace CD: Run 10 minutes @ low aerobic intensity, Friday Long Bike: 4 Hours MS: 8 x 1 minute @ speed intensity uphill with 2-minute active recoveries This programme is a 24wk programme, this means that it is a 24wk schedule to lead all the way up to race day and is ideally for those athletes who have some prior MS: Run 20 minutes @ moderate aerobic intensity, Sunday Usually the winter months, this time is spent doing mostly aerobic endurance training to help develop a fitness base. Brick Workout: 55 Minutes 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). This is your long run for the week and it will progress in duration. CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 1550 Yards Download the app. 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.

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