20 week half ironman training plan intermediate

MS: 3 x 300 @ threshold intensity, RI=0:45 +++ 20 Week Beginner Half Ironman Training Plan (beginner to intermediate) - This 20 week plan is heavily grounded in bike and run work, with just enough swimming practice to get you comfortable with that portion of the race. MS: 12min. WU: Run 10 minutes @ moderate aerobic intensity easy CD: Run 10 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 7min. 3 x 200 at 85% 10 SR WU: Bike 1 hour @ moderate aerobic intensity +++ 20min. Include: 30 best possible distance, Swim: 65min. Super Simple Ironman 70 3 Triathlon Training Plan . Thank you for the resources. race effort/90sec. Most weeks have 4 days of cycling. MS: 3 x 200 @ threshold intensity, RI=0:45 Run: 30min. best effort 85-95 rpm/4min. The small amount of high-intensity training you do in this phase will prepare you to handle the more challenging high-intensity workouts of the build phase. easy), Swim: 60min. It may mean you walk at times but watch your effort and make sure you stay at RPE 6 / Zone 2 on the climbs. 4min. WU: Run 5 minutes @ moderate aerobic intensity Swim Base: 2100 Yards How to Build the Ideal 70.3 Training Week, Swim: 45min., Aerobic pulling CD: 10 minutes @ moderate aerobic pace, Friday Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. fast and easy to 90sec. Thanks!! MS: 4 x 500 w/15 SR as Swim Base: 2100 Yards CD: 10 minutes @ moderate aerobic intensity, Sunday 4 x 50 descend 1-4 10 SR, Swim: 45min., Swim test threshold MS: 7 x (4min. 4min. MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 8 x 25 drills, RI=0:10 CD: Run 10 minutes @ low aerobic intensity, Friday 5min. ), Swim: 60min.,Speed at threshold (10K pace), 30 min. #2 & 5 50 easy/ 50 fast Compare to week 5, Swim: 60min., Race specific WU: 17 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity aero hard 80-100 rpm Generally, I wouldnt consider a ride with a ton of steep climbing a Zone 2 base effort or RPE of 6 (that zone/rpe would be more of a comfortable ride with some rolling terrain). MS: 2 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) Repeat this 5 times (500m total of drills). 8 x 25 kick, RI=0:15 8 x 25 kick, RI=0:15 WU: 300 @ low aerobic intensity Saturday Saturday MS: Bike 45 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Friday once demanded 15-20 hours each weekon top of work, family, travel and other time commitments. If you complete at least 85% of our well-built beginner half ironman training plan, you will set yourself up for a successful event. +++ For all levels. I: Intelligent Intensity Every single session in this plan will tell you to swim / bike / run at very . Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. 6min. Bike Power Intervals: 50 Minutes CD: 300 @ low aerobic intensity, Friday Then, use these calculations to create your heart rate zones for this plan given your threshold heart rate above. 50 easy kick MS: 6 x 100 as Hi Jacquelyn Ideally AM/PM workout, but if your schedule requires it you can do them back to back. What Is a Half Ironman Triathlon? WU: Bike 1 hour and 45 minutes@ moderate aerobic intensity See the Structured Workout Help Page for more information. From there, the next level is tempo training. Bike: 75min. Swim Base: 1750 Yards Heading out the door? Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. +++ Run off the bike: 20min. at 95 rpm +++ 8 x 25 kick, RI=0:15 70.3 Triathlon Training Plan: A Time-Efficient Program MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 CD: 300 @ low aerobic intensity, Tempo Run: 36 Minutes WU: Run 10 minutes @ moderate aerobic intensity Plan for your event in the TrainingPeaks calendar. core strength, Swim: 60min., Threshold Download the app . All 10 SR Pre swim: If possible at event venue, check out swim start and do a 10 minute swim in this area with a few 60 second zone 4 efforts. WU: 10 minutes @ moderate aerobic intensity MS: 3x (5min. MS: 6 x 5min. MS: 4 x 6min. MS: 16 x 25 sprint 20 SR 15min. Swim: 1200 Yards How Long Does It Take To Recover From A 70.3? WU: Run 10 minutes @ moderate aerobic intensity There are bike-run (brick) workouts on most Saturdays beginning with week 4. 10min. 8 x 25 drills, RI=0:10 Foundation Bike: 1:15 CD: 10 minutes @ moderate aerobic intensity, Wednesday Plan Description IRONMAN 70.3 SANTA CRUZ TRAINING PLAN // 20 WEEKS // INTERMEDIATE athlete Course specific training! Foundation Bike: 1 hour easy) Track your performance with robust data tracking and detailed graphs. split 15 SR CD: 300 @ low aerobic intensity, Wednesday Ive seen a lot of plans with a Sunday or Monday consistent Off day. From training zones to understanding TrainingPeaks data to fueling guidelines to Zwift routes, her website is a resource that will support your training journey from start to finish. MS: Run 25 minutes @ moderate aerobic intensity 1min easy) WU: Run 10 minutes @ moderate aerobic intensity MS: 60min. hard 50-60 rpm/4min. WU: 10 minutes @ low aerobic intensity Run off the bike: 30min. Theyre focused on endurance and recovery and work well in the order listed. Read this article on the new Outside+ app available now on iOS devices for members! Swim Base: 1400 yards I followed it for the past 5 months and just completed Eagleman 70.3 (1st Half) a few days ago and hit my goal of finishing in under 6 hours. MS: 5 x (4min. There are a few other workouts youll see: Hill Rep Run, Control Effort: This session is about building your base fitness by slowing down. Long brick workouts, a swim time trial, and an optional Olympic distance tune-up triathlon also help build race-specific fitness. CD: 300 @ low aerobic intensity, Foundation Run: 1 Hour easy) This is great so glad you were able to find this and that it will help you train for a half! CD: Run 10 minutes @ moderate aerobic intensity Run: 20min easy, Brick: 1:45 total, Strength tempo Heres a few coach recs where they can help work your strong cycling background into a plan: 8 x 25 kick, RI=0:15 MS: 2 x 200 @ threshold intensity, RI=0:45 MS: 3 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down) January 28, 2020 by Chrissy Carroll 26 Comments. WU: 300 @ low aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Speed Upload completed workouts from your favorite tracking app or device. +++ MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 build, Swim: 90min., Strength +++ 1min. 8 x 25 drills, RI=0:10 20 x 50 race effort on 5 SR Saturday Switch between a zone 2 ride for about 30 minutes, then zone 3 for about 20 minutes. 8 x 25 drills, RI=0:10 WU: Run 10 minutes @ moderate aerobic intensity Chychota became a professional triathlete in 2003, racing to podium positions at Ironman events around the world, including a win at Ironman Malaysia in 2004. Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. #1 & 4 50 fast/ 50 easy MS: 4 x (6min. fast MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 race effort/10min. 4min. 15min. 6 x 100 @ VO2max intensity, RI=0:45 Your days off are Mondays, your long rides are on Saturdays, and your long runs are on Sundays. steady aero 80-90rpm, Run: 75min., Threshold The concept of periodization is employed to first develop general endurance and "neuro speed" and then to progress into race-specific abilities. easy MS 5 x (25 fast/50 easy 15 SR CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: 25 minutes @ moderate aerobic intensity Create a personalized feed and bookmark your favorites. WU: 300 @ low aerobic intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 They were designed for training in a 25 yard pool. MS: 4 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) 10 x 200 descend 1-5, 6-10 15 SR, Brick: Total: 2hrs. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 MS: Run 50 minutes @ moderate aerobic intensity The schedule consists of at least 3 workouts per week in each sport, 1 day of strength training and 1 to 2 days of core work as well. 200 easy MS: 60min. CD: Run 10 minutes @ moderate aerobic intensity ): Stretching routine: Focus on all major muscle groups and look to hold each stretch for at least 20 seconds. 2 x (1min,. Compare to week 5, Run: 60min., Run test Bike: 75min. at 110 rpm), Run: 50min., Strength 8 x 25 drills, RI=0:10 core strength, Swim: 30-40min, Endurance They designate Monday as a rest day; I have added strength training in this plan on Mondays. MS: 16 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity Swim the maximum-intensity segment as though it were a race. The very first workout in this plan is conducting a lactate threshold field fitness test. 6min. 6 x 50 @ speed intensity, RI=0:20 MS: 10min. 5 x 90sec. Swim Fartlek + Sprint: 1600 Yards There are benchmark workouts in weeks 5 and 13 to update your training zones. Friday: Swim 800 yards total. WU: Run 10 minutes @ moderate aerobic intensity The peak phase of this 70.3 training plan begins this week. Speed Calling that a 2 hr ride (RPE 6) leaves out the 35 mph descents and 1,600 ft total altitude (starting at 1,000 ft). If you are swimming in a 25 meter pool, you can use the same workouts. best possible effort Do you have any plans that youd recommend if I wanted to shoot for a PR next time? MS: 8 x 25 Variable paces w/ 10 SR 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. tempo in race position/5min. +++ 800 pull steady (paddles/buoy/band) $112.49 USD for the first year, billed yearly. easy MS: 12 x 30sec. hard 50-60 rpm/4min. Sure, coach recommends appreciated. 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) CD: 300 @ low aerobic intensity, Foundation Run: 50 Minutes 600, 500, 400, 300, 200, 200 8 x 25 kick, RI=0:15 MS: 3 x (8 x 25 fast free 10 SR Hope that helps! Cycling intervals are Heart Rate guided. 4. MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 Swim Base: 1700 Yards Tempo Bike: 1:05 tempo effort aero 80-90rpm, Run: 80min., Tempo 200 easy buoy only 4min. 2 x (30sec. 8 x 25 kick, RI=0:15 threshold/ 90sec. Brick Workout: 1 Hour Welcome to Snacking in Sneakers! Note that different coaches use different methods to determine zone training. 100 rpm 4 x 50 @ speed intensity, RI=0:20 15min. easy) +++ Bike: 60min. This 70.3 intermediate training plan is designed to help athletes improve on their times. 15min. CD: 300 @ low aerobic intensity, Run Speed Intervals: 39 Minutes 4 x 50 Build 10 SR I would really like to download a copy but seem unable to access the link are you please able to send a copy? 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. tempo/ 1min. WU: 300 @ low aerobic intensity As far as the week itself, you can move sessions around within the week as needed to fit around work and family. drop another 5 sec. 30min. WU: 300 @ low 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). at 95 rpm There is a race simulation day in week 12 and a race day fitness benchmark in week 16. +++ Speed WU: 300 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Friday The T.I.M.E. WU: 10 minutes @ moderate aerobic intensity Bike Lactate Intervals: 1:15 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. WU: 300 @ low aerobic intensity core strength Warm up at a comfortable pace for 10-20 minutes. WU: 300 @ low aerobic intensity You can definitely shift the days around as you need to but I would recommend keeping the Sat/Sun workouts back to back so for ex, you could shift that to Fri/Sat, but I wouldnt spread them out randomly throughout the week. 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. MS: 20 x 100 best possible avg. drop 5 sec. . 4 x 50 build within each 10 SR 1 x 100 5sec. 200 easy) MS: 300 Buoy only WU: Run 10 minutes @ moderate aerobic intensity I just signed up for Augusta 70.3 and am trying to find something, Yep, just go to the section that says download and theres the link right there to the Google drive doc for you to download the plan. CD: 10 minutes @ moderate aerobic intensity, Sunday Foundation Bike: 45 Minutes On at least one of the easy run days, do some type of hill, speed, or interval . race effort, Swim: 40min., Race prep tempo/5min. Transition Run pace. #2, #4, #6 swim steady Download the app. In order to begin training, you should currently be exercising at least 3 to 4 hours per week regularly. CD: Run 13.1 miles, RELATED: Triathletes Complete Guide to Nutrition and Fueling. MS: Run 45 minutes @ moderate aerobic intensity, Sunday MS: 2 x 14 minutes @ threshold intensity with 10 minutes active recovery @ moderate aerobic intensity 8 x 25 kick, RI=0:15 Brick Workout: 2:30 Swim Base: 1250 Yards Alison Freeman: USAT Level II Endurance, IRONMAN, & TrainingPeaks Level 2 Certified Triathlon Coach. 2min. 6 x 50 @ speed intensity, RI=0:20 CD: 10 minutes @ moderate aerobic intensity, Friday 8 x 25 kick, RI=0:15 SE/2min. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Bike Short Climbs: 1:05 MS: 5 x 1min fast/30sec. 10 x 50 strong effort 10 SR, Swim: 60min,., Aerobic pulling I get what youre saying though, and totally understand how following something time-based could be tough depending on your personal training terrain and training style. Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Swim starts: Your event may have you start from deep water, or standing on a beach or in shallow water. 20-Week Half Marathon Training Schedule Train for a half marathon with a gradual buildup to 13.1 miles with this 5-month training plan. 8 x 25 drills, RI=0:10 I will email it to you as well. Hey there! CD: Run 5 minutes @ moderate aerobic intensity, Friday MS: 1,200 @ moderate aerobic intensity Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Structured Workouts automatically sync with compatible devices and guide you through workouts in real time. Does that make sense? Swim Base:1900 Yards Swim Base: 2512 Yards Bike: 4hrs. These should be focused more on form then speed, so less rest should be needed. WU: 300 @ low aerobic intensity Run: 20min. WU: 300 @ low aerobic intensity MS: 2 x (16min. WU: Swim 1.5 km Foundation Run: 40 Minutes Track your weight, sleep, hours, fatigue and stress while you train. warm-up MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 4 Swim Sets For 70.3 Training MS: Bike 12 miles 200 drill/nonfree CD: 300 @ low aerobic intensity, Brick Workout: 1:45 (Yes, this means you ignore the first 10 minutes of data). On a scale of 1-10, where 1 is laying on the couch and 10 is an all-out sprint, you can get a feel for where each of these workouts should fall. WU: 200 @ low aerobic intensity WU: 300 @ low aerobic intensity The first 8 weeks of this 70.3 training plan are the base phase. 4min. 6min. WU: 300 @ low aerobic intensity First mile race simulation 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. CD: Run 10 minutes @ low aerobic intensity, Friday from above interval In Joe Skipper's case, that's the hotel pool behind the finish line. core strength, Bike: 80min., Threshold Throughout the plan, weekly training hours range from 7:15 to 14:15. Thanks for your feedback. The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. In this 6-week phase you will face some challenging high-intensity workouts including lactate intervals in all three disciplines to maximize your aerobic capacity and enhance your ability to sustain faster speeds. Tuesday 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!! CD: 300 @ low aerobic intensity, Foundation Run: 40 Minutes Repeat 3 times through. repeat back down to 30sec. MS: 1,200 @ moderate aerobic intensity core strength, Bike: 75min., Strength MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 On the days that have a swim and a run or two discipline together that are not labeled brick do we complete those back to back or on in AM and one in PM? fast/1min. 8 x 25 kick, RI=0:15 Repeat 3 times. 4 x 300 descend 1-4 **Disclaimer: I am not a physician. Thank you so much for this! 15min. Also: Walk around and make yourself familiar with it. WU: Run 10 minutes @ low aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity uphill MS: 2:00 at 90 rpm, 1:30 at 95 rpm, 1:00 at 100 rpm, :45 at 105 rpm then back up to 2:00, Run: 45min, Hill reps as 10 x :20 Overkick and sight every 6th lap, Brick: Total: 4:20, Race specific For many, . 6 x 50 @ speed intensity, RI=0:20 Super easy, flat ride big gear, strong/4min. at 100 rpm easy) Try and do at least 4 efforts in the session. at 105 rpm, 1min. MS: 6 x aero 80-90 rpms (15min. Hi again that sounds like a fun routine! Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. MS: Run 16 minutes @ threshold intensity 5min. +++ WU: 300 @ low aerobic intensity Recovery Bike: 20 Minutes WU: 10 minutes @ moderate aerobic intensity CD: Run 3 miles, Tuesday +++ 8 x 25 drills, RI=0:10 Many thanks in advance! 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. WU: 300 @ low aerobic intensity This one is a little bit of a different style plan, but I think would still be useful for your first half! 30min. Notice all plans (not just this one) are based on time (rather than yards or miles). hard aero, 80-100 rpm/1min. Here are some other workouts you might see: Alternating Zones 2 and 3: These are generally listed for the long bike rides. CD: 300 @ low aerobic intensity, Tempo Run: 34 Minutes This plan uses zone-based training guidelines. easy) So glad you enjoyed the Olympic plan. max rpm/45sec. This article that I wrote for VeryWell is also a great overview of general nutrition information for a triathletes diet: https://www.verywellfit.com/ultimate-triathlete-diet-guide-4584554. +++ *Please note, this plan is for personal use only and should not to be distributed on other websites or used for commercial purposes.*. Much of the training in this plan occurs in Zone 2, known as Base Training. 6 x 25 @ speed intensity, RI=0:20 MS: 2 x ( The Lifestyle Intermediate 24-Week Half IRON Triathlon Training is designed for the Intermediate triathlete who has progressed from the Sprint distance to the Olympic triathlon distance and now desires to attempt the Half IRON distance +++ CD: 300 @ low aerobic intensity, Tempo Run: 40 Minutes WU: 200 @ low aerobic intensity MS: 6min. 3 x 600 #1 swim, #2 pull, #3 swim 15 SR 50 easy and relaxed MS: Run 20 minutes @ moderate aerobic intensity RELATED: 8 x 25 drills, RI=0:10 WU: 300 @ low aerobic intensity hard 8 x 25 kick, RI=0:15 Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Pedalingfocus Do not worry about intensity effort, but instead focus on smooth technique. Swim Base: 2100 Yards 6 x 50 @ speed intensity, RI=0:20 WU: 10 minutes @ low aerobic intensity Rode 34 yesterday w/ many steep climbs. WU: 300 @ low aerobic intensity +++ WU: 22 minutes @ moderate aerobic intensity easy), Swim: 60min., Aerobic The One Subscription to Fuel All Your Adventures. Bike: 3:40 core strength, Bike: 75min., Strength CD: 10 minutes @ moderate aerobic intensity, Sunday Foundation Bike: 1:30 MS: 7 x 45sec. Tempo Runs: Whatever the duration, allow a 10 minute warm up (RPE 6 / Zone 2) and 10 minute cool down on each end. The rest days arent completely random, but do tend to rotate between either Weds/Fri OR Thurs during the week, depending on the overall training volume for the week. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase (for more on these phases, check out How to Use Periodization in Your Triathlon Training Plan). tempo in race position, 80-90rpm/ 5min. The essential info from above is also in the download, but this page contains additional helpful info, so it may be worthwhile to bookmark it. 8 x 25 drills, RI=0:10 easy) CD: 300 @ low aerobic intensity, Run Lactate Intervals: 34 Minutes Here is each one. MS: 10 x ( 1 x 3min. CD: 300 @ low aerobic intensity, Fartlek Run: 30 Minutes MS: 20 x 100 Steady, medium-strong effort 15 SR, Swim: 60min., Aerobic Do you have any tips on simulating hilly terrain? 8 x 25 drills, RI=0:10 WU: Run 10 minutes @ moderate aerobic intensity Easy, Swim 60min. WU: 10 minutes @ moderate aerobic intensity Swim Base: 1600 Yards MS: 1500 pull (paddles/bouy/band) MS: 8min. 10 x 50 alternating 1 easy/ 1 fast 15 SR, Brick: Total: 4hrs. MS: 10 x 1min. CD: Run 10 minutes @ low aerobic intensity, Friday How to Use Periodization in Your Triathlon Training Plan, Triathletes Complete Guide to Training for a Half-Iron/70.3 Triathlon, Triathletes Complete Guide to Nutrition and Fueling, Super Simple Ironman 70.3 Triathlon Training Plan, Rock Your First Olympic Triathlon with This 16-Week Training Plan, Triathletes Complete Guide on How to Train for an Ironman, A Three-Week Base Training Plan to Jumpstart Your Tri Season, In Case Youve Forgotten, 70.3 Season Starts Soon. 50% standing, 50% seated bike session On any hills you ride half seated and half standing. 2 x 100 at mod. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 Is this still available by chance? WU: 10 minutes @ moderate aerobic intensity MS: Run 30 minutes @ moderate aerobic intensity MS: 30min. WU: 250 @ low aerobic intensity Run off the bike: 20min. 15min. Complete at least 85% of the well-built half ironman training plan in this article, and you will set yourself up for a successful event. Foundation Run: 1 Hour 15min. MS: 1 hour and 25 minutes @ moderate aerobic intensity Ill email you the plan directly. Pull 100, 200, 300, 400 1 Swim It probably won't fit your race calendar exactly, but it's long enough that you should be able to adjust. This plan includes more weekly training volume and more workout time at higher intensities than does the 13-Week Half-Long Distance Event totaling Beginner Plan. This week is a recovery week of this 70.3 training plan. WU: Run 10 minutes @ moderate aerobic intensity Download the app. Swim Base: 1700 Yards MS: 10 x (3min. Save my name, email, and website in this browser for the next time I comment. +++ CD: 300 @ low aerobic intensity, Saturday Speed Run: 50min. If youre not happy, Im not happy! WU: 300 @ low aerobic intensity This training plan was produced in partnership withJon Fearne of E3Coaching. +++ CD: 300 @ low aerobic intensity, Thursday MS: 5 x 15min. Foundation Bike: 1:45 CD: 10 minutes @ recovery intensity, Sunday easy, 10min. at 115 rpm This week is a recovery week of this 70.3 training plan. MS: 8 x 50 descend 1-4 on 10 SR 6 x 100 @ VO2max intensity, RI=0:30 easy Quickly view upcoming workouts in the TrainingPeaks app. MS: 2 hours and 40 minutes @ moderate aerobic intensity Phew I know thats a lot of info, but its all really good background and key workouts that youll need to know to train! 5 x 2min. 8 x 200 at target race pace on 10 SR Bike: 45min total, easy gear This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author. 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. 400 pull buoy Swim: 1200 Yards The final 10 days constitute a tapering period. MS: 1 hour and 40 minutes @ moderate aerobic intensity About the Plan: This 20 week program is an Intermediate Plan for 70.3 athletes. MS: 3 x (5 x 100 at race pace 10 SR), Bike: 75min., Threshold +++ 3. easy MS: 10min. I'm a dietitian, personal trainer, runner, triathlon coach, foodie, not-so-extreme couponer, and all around fun lovin' gal. MS: 2 x ( I loved your training plan for the Olympic distance triathlon and thinking about using this for my first half! 8 x 25 @ speed intensity, RI=0:20 Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. WU: 300 @ low aerobic intensity This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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