Half Ironman Triathlon Training Program . It is intended only as a framework for training structure. Read Plan Assumptions before beginning this program.
Monday. Tuesday. Wednesday. Thursday. Friday. Saturday. Sunday. Wk 1. OFFNotes: All Easy Base. Bike 6. 0: 0. 0Swim 4. Run 3. 0: 0. 0Bike 9. Swim 3. 0: 0. 0Run 3. Bike 9. 0: 0. 0w/ Hills. Run 5. 0: 0. 0w/ Hills. Wk 2. OFFNotes: All Easy Base. Bike 6. 0: 0. 0Swim 4. Run 3. 0: 0. 0Bike 9. Swim 3. 0: 0. 0Run 3. Bike 9. 0: 0. 0w/ Hills. Run 5. 0: 0. 0w/ Hills. Half-Ironman Triathlon Training Plan - Level 2 Matt Fitzgerald. Rock Star Triathlete Academy 24 Week Intermediate Half Ironman Plan. Wk 3. OFFNotes: All Easy Base. Bike 6. 0: 0. 0Swim 4. Run 3. 5: 0. 0Bike 1. Swim 4. 5: 0. 0Run 3. Bike 1. 20: 0. 0w/ Hills. Run 6. 0: 0. 0w/ Hills. Wk 4. OFFNotes: All Easy Base. Bike 6. 0: 0. 0Swim 4. Run 3. 5: 0. 0Bike 1. Swim 4. 5: 0. 0Run 3. Bike 1. 20: 0. 0w/ Hills. Run 6. 0: 0. 0w/ Hills. Tri Alliance Australian triathlon training has training gear & programs for all; triathlete triathlon training, corporate triathalon & beginner triatheltes. Our free Ironman 70.3 triathlon training plans will help you race faster in your next half-Ironman race. Ironman 70.3 triathlons can be seriously tough; the 1.9km. Free Half-Ironman Training Program. You can find free half-Ironman training plans on the internet and in books. Beginner Triathlon Training Programs. Half ironman triathlon training programs are written be expert triathlon coach, Jarrod Evans. Half Ironman and 70.3 training programs are available for all levels. Wk 5. OFFNotes: Base. Bike 7. 5: 0. 0Swim 4. Run 3. 5: 0. 0Bike 1. Swim 4. 5: 0. 0Run 4. Bike 1. 20: 0. 0w/ Hills. Swim 3. 0: 0. 0Recovery/Low Intensity. Run 6. 5: 0. 0w/ Hills. Wk 6. OFFNotes: Base. Bike 7. 5: 0. 0Swim 4. Run 3. 5: 0. 0Bike 1. Swim 4. 5: 0. 0Run 4. Bike 1. 35: 0. 0 (2 1/4 Hrs)w/ Hills. Swim 3. 0: 0. 0Recovery/Low Intensity. Run 7. 0: 0. 0w/ Hills. Wk 7. OFFNotes: Recovery Week. Bike 6. 0: 0. 0Swim 4. Run 3. 0: 0. 0Bike 9. Easy Spin. Swim 4. Run 4. 0: 0. 0Bike 1. Easyw/ Hills. Swim 3. Recovery/Low Intensity. Run 6. 5: 0. 0w/ Hills. Wk 8. OFFBike 7. 5: 0. Swim 4. 5: 0. 0Run 4. Bike 1. 20: 0. 02x. Brick easy. Swim 4. Run 4. 5: 0. 0Bike 1. Hrs)w/ Hills. Swim 3. Recovery/Low Intensity. Run 7. 5: 0. 0w/ Hills. Wk 9. OFFBike 9. 0: 0. Swim 5. 0: 0. 0Run 4. Bike 1. 20: 0. 02x. Brick easy. Swim 5. Run 4. 5: 0. 0Bike 1. Hrs)w/ Hills. Swim 3. Recovery/Low Intensity. Run 8. 0: 0. 0w/ Hills. Wk 1. 0OFFBike 9. Swim 5. 0: 0. 0Run 5. Bike 1. 20: 0. 02x. Brick easy. Swim 5. Run 4. 5: 0. 0Bike 1. Hrs)w/ Hills. Swim 3. Recovery/Low Intensity. Run 8. 5: 0. 0w/ Hills. Wk 1. 1OFFNotes: Recovery Week. Bike 6. 0: 0. 0Swim 5. Run 4. 0: 0. 0Bike 9. Easy Spin. Swim 5. Run 3. 5: 0. 0Bike 1. Hrs)w/ Hills. Swim 4. Recovery/Low Intensity. Run 8. 5: 0. 0w/ Hills. Wk 1. 2OFFBike 9. Swim 5. 0: 0. 0Run 5. Bike 1. 20: 0. 01. Brick easy. Swim 5. Run 5. 0: 0. 0Bike 1. Hrs)2x. 15minute @ race pace, after 1hr warm up w/ 1. Swim 4. 0: 0. 0Recovery/Low Intensity. Run 9. 0: 0. 0w/ Hills. Wk 1. 3OFFBike 9. Swim 5. 0: 0. 0Run 5. Bike 1. 20: 0. 01. Brick easy. Swim 5. Run 5. 0: 0. 0Bike 1. Hrs)2x. 15minute @ race pace, after 1hr warm up w/ 1. Swim 4. 0: 0. 0Recovery/Low Intensity. Run 9. 5: 0. 0w/ Hills. Wk 1. 4OFFBike 9. Swim 5. 5: 0. 0Run 5. Bike 1. 20: 0. 01. Brick easy. Swim 5. Run 5. 0: 0. 0Bike 1. Hrs)3x. 15minute @ race pace after 1hr warm up w/ 1. Brick. Swim 4. 0: 0. Recovery/Low Intensity. Run 1. 00: 0. 0w/ Hills. Wk 1. 5OFFNotes: Recovery Week. Bike 6. 0: 0. 0Swim 5. Run 4. 5: 0. 0Bike 9. Easy Spin. Swim 5. Run 4. 0: 0. 0Bike 1. Hrs)w/ Hills. Swim 4. Recovery/Low Intensity. Run 9. 5: 0. 0w/ Hills. Wk 1. 6OFFBike 9. Swim 6. 0: 0. 0Run 5. Bike 1. 20: 0. 01. Brick easy. Swim 6. Run 5. 0: 0. 0Bike 1. Hrs)2x. 30minute @ race pace after 1hr warm up w/ 1. Brick. Swim 4. 0: 0. Recovery/Low Intensity. Run 1. 05: 0. 0w/ Hills. Wk 1. 7OFFBike 9. Swim 6. 0: 0. 0Run 6. Bike 1. 20: 0. 01. Brick easy. Swim 6. Run 5. 0: 0. 0Bike 2. Hrs)3x. 20minute @ race pace after 1hr warm up w/ 1. Brick. Swim 4. 0: 0. Recovery/Low Intensity. Run 1. 10: 0. 0w/ Hills. Wk 1. 8OFFBike 6. Swim 6. 0: 0. 0Run 4. Bike 1. 20: 0. 05minutes @ 1/2 pace. Brick easy. Swim 6. Run 4. 5: 0. 04. You should at least have several Olympic races under your belt. The plan also assumes you are currently fit and starting with a good Base. If you can not comfortably complete the first couple weeks proposed in this plan then you may wish to adjust your goals and spend more time building your Base. Approximately 1. 2- 1. Hours/Wk for Training. If possible swim on tuesdays, Masters swim recomended for all swims but sunday. Do these swims a couple times if you want to know you can do the distance, but it’s preferred you do 2. Do at least 5. 00 yards of stroke work during every warm up, make your stroke efficient.
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