10 x 25 drills, RI=0:10 RELATED:Triathletes Complete Guide to Fueling and Nutrition. Zone 4 Feels like Hard/Threshold Heart rate 87-93% of max. WU: Run 10 minutes @ moderate aerobic intensity 13 mins in upper Z3 + 2 mins recovery in Z1. WU: Bike 1 hour @ moderate aerobic intensity 1 x (200 FS in Z2 + 100 Pull in Z2 + 20 secs rest). CD: Run 10 minutes @ moderate aerobic intensity, Long Bike: 2 Hour MS: 6 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 8 x 25 @ speed intensity, RI=0:20 MS: 8 x 1 minute @ VO2max intensity with 1-minute active recoveries @ low aerobic intensity First up, let's just clear up the naming - middle, 70.3 or half-Ironman are all used to describe a 1.9km swim, 90km bike and 21.1km run event. WU: Run 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Sunday MS: Run 22 minutes @ threshold intensity As already outlined above, be sure to choose a plan that suits your time commitments, and make sure its well balanced. 10 x 25 kick, RI=0:15 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Swim Base: 2600 Yards CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 35 Minutes The plan builds up to race day and helps improve your fitness and confidence for your target event. CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:50 Hard/VO2 Max Heart rate 93-100% of max. 3 mins in Z2, 3 x (4 mins in low Z4 + 60 sec recoveries in Z1). 2 x (90 secs in upper Z5 + 2 min recoveries in Z1-2). 10 x 25 kick, RI=0:15 WU: 350 @ low aerobic intensity A transition bag will help you organize all of the gear listed here while youre both training and racing. 1 x (100 FS in Z2 + 100 Pull in Z3 + 20 secs rest). IRONMAN 70.3 events include an open water swim, so its a good idea to practice swimming open water beforehand. WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity A minimum level of fitness in each discipline is necessary to successfully begin this plan. Ride on your race day bike, all in Z2. Youll get more out of following a pre-planned workout, than you will by plodding up and down aimlessly. WU: 11 minutes @ low aerobic intensity Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. WU: 250 @ low aerobic intensity MS: 2,800 @ moderate aerobic intensity MS: 7 x 75 @ VO2max intensity, RI=0:45 Then we have the training plan for you! MS: 2,400 @ moderate aerobic intensity 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. 10 x 25 kick, RI=0:15 CD: 10 minutes @ moderate aerobic pace, Friday CD: 350 @ low aerobic intensity, Foundation Run: 45 Minutes Sprint Triathlon WU: 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 Many new triathletes begin with swim lessons and a dedicated block of swim-focused training prior to embarking on a half-iron training plan. WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity 10 x 25 kick, RI=0:15 MS: 2,400 @ moderate aerobic intensity As they say: the bigger your base, the faster the race! Think of this time as laying the foundations for the season ahead. 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 . MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 Unsubscribe at any time. Swim Fartlek + Sprint: 2900 Yards MS: 3,500 @ moderate aerobic intensity MS: 5 x 200 @ threshold intensity, RI=0:45 CD: 10 minutes @ moderate aerobic intensity, Foundation Run: 1 Hour Most triathletes finish a half-iron or 70.3 triathlon between 5 and 8 hours. Tempo Run: 36 Minutes The Expert-Curated, Triathlete-Approved Race Week Menu, Gain (Dont Lose) Ground At Your Next Aid Station, A 20-Week Training Plan for Your First 70.3 Triathlon, Super Simple Ironman 70.3 Triathlon Training Plan, Triathletes Complete Guide on How to Train for an Ironman, In Case Youve Forgotten, 70.3 Season Starts Soon, The Most-Read Triathlete Articles of 2022, 58 seconds per 100 slower than your 400 time, 85% of functional threshold power (FTP) or maximum heart rate. CD: 350 @ low aerobic intensity, Long Run: 1:40 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: Run 15 minutes @ moderate aerobic intensity 2 x (50 Breast in Z2 + 50 Back in Z2 + 15 sec rests). WU: 10 minutes @ moderate aerobic intensity Swim Base: 2900 Yards 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. Hydration around the clocknot just during workoutsisabsolutely essentialas well. I recommend doing shorter multisport and single sport races in preparation for a half Ironman. 10 x 25 drills, RI=0:10 The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks. The biggest concern for many new triathletes is learning how to swim in your triathlon event. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 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:Practical Guidelines for Fueling and Nutrition. 1 x (100 FS Breathe every 3 in Z2 + 20 secs rest). CD: Run 10 minutes @ moderate aerobic intensity, Tuesday CD: 350 @ low aerobic intensity, Saturday 10 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 10 x 25 drills, RI=0:10 10 x 25 drills, RI=0:10 Swim Base: 2900 Yards 1 x (50 Pull in Z2 + 50 Pull in Z4 + 20 secs rest). MS: Run 20 minutes @ threshold intensity Were cheering you on! MS: 1 hour and 40 minutes @ moderate aerobic intensity *Plus, youll also receive free regular training tips from head coach Phil Mosley! MS: 2 hours and 10 minutes @ moderate aerobic intensity Swim Fartlek + Sprint: 1800 Yards How To Race a Triathlon in Hot Weather Learn how to survive hot weather during your next triathlon. We cant thank everyone enoughfor all your support! WU: 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 CD: 250 @ low aerobic intensity, Tuesday Zone 5 Feels like V. While racing, they can help you with pacing and properly doling out your effort. CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 1900 Yards Most of your training can be done at chatting pace, but its also good to include some harder efforts. Some examples of post-workout recovery meals and snacks for triathletes: RELATED:The Proper Recovery Fuel for Every Type of Workout. Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. 6 x 200 @ threshold intensity, RI=0:45 MS: Run 20 minutes @ moderate aerobic intensity, Sunday The objective of this training plan is to provide the EXPERIENCED AGE GROUP triathlete with a 24-week structured and periodized plan to successfully prepare for an Ironman distance triathlon (2.4-mile swim / 112-mile bike / 26.2-mile run). To get through a long race like a half-iron, youre going to need a lot of gear. 8 x 25 @ speed intensity, RI=0:20 WU: 350 @ low aerobic intensity MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 While you dont need a tri-specific bike, at the 70.3 distance a tri bike will be faster, more comfortable and recruit muscles that wont interfere with your run. RELATED: Strength Training for Triathletes. After two weeks on this plan, add roughly one-third to all times and distances. Triathlon distances: your complete guide Three-phase training plan CD: 250 @ low aerobic intensity, Tuesday Whether you choose to race a small local half-iron event or travel to an exotic destination for an Ironman 70.3, the feeling of crossing the finish line will make all your hard work worth it. If youre increasing your activity levels above what youre used to, youre going to need more fuel in the tank. Break up your swim workouts, into smaller chunks with regular rest periods. CD: 300 @ low aerobic intensity, Long Run: 1:10 CD: 10 minutes @ moderate aerobic intensity, Wednesday 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) 10 x 25 drills, RI=0:10 Long Bike: 5:45 MS: 36 minutes @ threshold intensity Note: This plan was based upon a 20-week training schedule. 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. MS: 12 x 1 minute @ VO2max intensity with 1-minute active recoveries @ recovery intensity BUILD Do each rep slightly faster than the previous. Just about anyone who is willing to train for it! CD: Run 10 minutes @ low aerobic intensity, Thursday WU: 350 @ low aerobic intensity If you want, you can then adjust the plan length to start it on a different day. 4 mins in low Z4 + 30 secs recovery in Z1. MS: 5 hours and 25 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Saturday MS: Run 25 minutes @ low aerobic intensity, Long Bike: 2:15 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. WU: Run 10 minutes @ low aerobic intensity WU: 350 @ low aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Swim Fartlek + Sprint: 2900 Yards CD: 10 minutes @ moderate aerobic intensity, Sunday 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. MS: 5 hours and 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 Dont be afraid to take the time to do the necessary research. 4 x 50 @ speed intensity, RI=0:20 CD: Run 10 minutes @ moderate aerobic intensity, Friday WU: 350 @ low aerobic intensity CD: 350 @ low aerobic intensity, Tempo Bike: 2 Hours 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. 6 x 50 @ speed intensity, RI=0:20 Swim Fartlek + Sprint: 2700 Yards 24 week plan for Half Ironman athletes with a weak base of fitness. 10 x 25 kick, RI=0:15 This is typically six to eight weeks before the race (depending on the athlete and their experience). Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications (below). CD: 350 @ low aerobic intensity, Long Bike: 3 Hours 10 x 25 drills, RI=0:10 10 x 25 kick, RI=0:15 A steady run, mainly in Z1-Z2. The plan builds up to race day and helps improve your fitness and confidence for your target event. Wednesday 2 x (50 Pull in Z2 + 50 Drill in Z2 + 15 sec rests). 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) CD: Run 10 minutes @ moderate aerobic intensity, Foundation Bike: 1:15 WU: Run 10 minutes @ moderate aerobic intensity MS: 3 x 100 @ VO2max intensity, RI=1:00 WU: Run 10 minutes @ moderate aerobic intensity 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 This has a bearing on the difficulty level you choose. Foundation Run: 20 Minutes Foundation Run: 45 Minutes MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 WU: 350 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday CD: 10 minutes @ moderate aerobic intensity, Saturday This allows for the development of both physical fitness and technical skills to complete the 1.2-mile swim. Brick Workout: 2 Hours WU: 350 @ low aerobic intensity Brick Workout: 1:30 WU: 350 @ low aerobic intensity MS: 2,112 @ maximim intensity Research has shown that you are twice as likely to reach your goals if you train with a structured plan. So,to maintainthis great customer service and to support our coaches, onDec1stwereincreasingboth price optionsby $5 per month, or by $4 per month if you pay annually (but for all existing Unlimited Athletes, to give a fair warning, renewals will not increase in price until Feb 1st, 2022). 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. CD: Run 10 minutes @ moderate aerobic intensity, Foundation Run: 35 Minutes Physical training comes from mostly short sessions but 5-6 days per week with 1-2 workouts per day. WU: 300 @ low aerobic intensity 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. 10 x 25 drills, RI=0:10 The peaks phase of training begins today. CD: Run 10 minutes @ moderate aerobic intensity Swim Base: 1600 Yards Swim Base: 40 Minutes CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:30 CD: 350 @ low aerobic intensity, Steady State Bike: 1:15 MS: Run 25 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 CD: 10 minutes @ moderate aerobic intensity, Thursday MS: 4 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 MS: 7 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 30 minutes (including warm-up and cool-down) 10 x 25 kick, RI=0:15 Not everyone can fit them in around their busy lives, on top of their swimming, cycling and running, but its great if you can. If possible, include an Olympic or half-distance race about six to eight weeks before your IRONMAN. 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. Swim Base: 3100 Yards CD: 300 @ low aerobic intensity, Long Run: 2:50 8 x 100 @ VO2max intensity, RI=0:30 Swim Base: 1900 Yards Swim Base: 2450 Yards CD: 250 @ low aerobic intensity, Bike Speed Intervals: 1:10 MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 12 mins in upper Z3 + 2 mins recovery in Z1. Swim Base: 3500 Yards CD: 10 minutes @ moderate aerobic intensity, Sunday CD: 37 minutes @ moderate aerobic intensity, Wednesday Its also good to add some harder efforts once per week, interspersed with plenty of easy stuff. CD: 10 minutes @ recovery intensity, Sunday RELATED: Triathletes Complete Guide on How to Train For an Ironman. 36 Week Beginner Ironman Training Plan Week 1 Tuesday Wednesday Thursday Friday Saturday Sunday TOTAL Time Swim 1500 TECH-A 1500 ST-A 1500 E-A 1:30 . In Joe Skipper's case, that's the hotel pool behind the finish line. WU: 350 @ low aerobic intensity WU: Run 10 minutes @ low aerobic intensity Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. Our Standard and Masters plans are designed to get you ready for your target event, while our Off-Season plans allow you to recover from a tough season but still maintain your well-earned fitness. WU: 350 @ low aerobic intensity This is an area where preparation becomes even more important! Swim Base: 4100 Yards CD: 300 @ low aerobic intensity, Long Run: 2:30 Training for a half-Iron triathlon takes approximately 8 to 13 hours per week. CD: 350 @ low aerobic intensity, Saturday Recovery Bike: 20 Minutes 10 x 25 kick, RI=0:15 WU: Run 10 minutes @ moderate aerobic intensity WU: Swim 800 It'll take 6-12 months to train for a full triathlon, like an Ironman Triathlon. 10 x 25 kick, RI=0:15 For us, ordinary people, a 16-week Ironman training plan or 24-week Ironman training plan allows for adequate planning and preparation. Average weekly training hours are 10:13 with the biggest week at 13:42 hours. 1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs rest). Swim Base: 2650 Yards WU: 10 minutes @ moderate aerobic intensity Two to three weeks of planned, progressive cutbacks in training volume to allow the body to prepare for the intensity of race day. CD: 200 @ low aerobic intensity. MS: 38 minutes @ threshold intensity WU: Bike 2 hours and 30 minutes @ moderate aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Thursday CD: 10 minutes @ low aerobic intensity, Thursday MS: 2,600 @ moderate aerobic intensity However, swimming is the smallest part of a Half IRONMAN triathlon, and youll spend far more time running and cycling. MS: Run 35 minutes @ moderate aerobic intensity 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. Weekly Overview: 2 swims 3 rides 3 runs 1 rest day-This training program works well with all TrainingPeaks compatible smart watches. CD: 350 @ low aerobic intensity, Bike Lactate Intervals: 1:20 If you cant find a half-Ironman tune-up race to participate in today, do a half-Ironman time trial on your own instead. 2 x (3 mins in low Z5 + 2 min recoveries in Z1). Swim Base: 3100 Yards Unless you live in a place with year-round good weather, an indoor bike trainer is an essential way to get in quality workouts when the weather is bad or the conditions are unsafe for riding outside. The plan builds up to race day and helps improve your fitness and confidence for your target event. WU: 200 @ low aerobic intensity With essential hacks on hydration, staying cool, CAN I DO AN IRONMAN ON SIX MONTHS OF TRAINING? Please read our advice and disclaimerhere. 2 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). Consume 60-90+g carb/hr (240-360 calories) from multiple carb sources such as glucose, fructose, and maltodextrin mixtures. Aim to run two or three times per week, but be sensible about your speed and distances, to avoid injury. 9 x 50 @ speed intensity, RI=0:20 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. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. 10 x 75 @ VO2max intensity, RI=0:20 MS: 1,500 @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Saturday The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. CD: Run 10 minutes @ low aerobic intensity, Friday We suggest you always know what swim youre doing, before you get in the pool. By this stage, you could also test yourself with a 1900 non-stop swim. WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity WU: Run 5 minutes @ moderate aerobic intensity Also,if any payments happen to come out before we cancel your subscription, well simply refund them. WU: 350 @ low aerobic intensity This plan is designed for first-time Ironman triathletes, helping to bring you from a base fitness level to Ironman ready. CD: 10 minutes @ moderate aerobic pace, Swim Fartlek + Sprint: 1900 Yards MS: Run 45 minutes @ threshold intensity, Friday RELATED:Our Complete Guide to Triathlon Swimming. Swim the maximum-intensity segment of the workout as though it were a race. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 MS: Bike 40 km Swim Base: 1550 Yards Running Hill Repeats: 34 Minutes CD: 10 minutes @ moderate aerobic intensity, Wednesday This short training plan is suitable for Advanced amateur triathletes, aiming to achieve peak fitness for IRONMAN 70.3 triathlon. Your Courage & Commitment. SWIM | Novice IRONMAN 24 week Training Plan Percentage Swimming Swim Progression. 10 x 25 drills, RI=0:10 10 x 25 drills, RI=0:10 WU: 350 @ low aerobic intensity You should also include some runs straight after cycling, just to get used to the feeling. WU: 21 minutes @ moderate aerobic intensity One of your weekly runs should be a long run, where you slowly build up to a distance of around 12-miles in the final weeks before the race. Run Lactate Intervals: 44 Minutes In other words, 45 minutes becomes an hour, 30 minutes becomes 40 minutes, 3 miles becomes 4 miles, etc. WU: 10 minutes @ low aerobic intensity Free 8-week half-Ironman training plan This half-Ironman training planis designed for those who are able to commit to six days training per week. CD: Run 10 km. MS: 4 x 1 minute @ speed intensity uphill with 2-minute active recoveries Swim Fartlek + Sprint: 2350 Yards MS: Run 35 minutes @ low aerobic intensity, Long Bike: 4:15 The right Ironman training plan can help you perform your best on race day. 3 x 200 @ threshold intensity, RI=0:45 The first 8 weeks of this training plan constitute the base phase of training. CD: 350 @ low aerobic intensity, Saturday But how do you train for a half Ironman? CD: 10 minutes @ moderate aerobic pace, Swim Fartlek + Sprint: 1950 Yards An IRONMAN, or long-course triathlon, is one of the biggest physical challenges in sport. Its a good time to double-check your race day logistics and strategies. MS: 3,200 @ moderate aerobic intensity Recovery Run: 40 Minutes WU: 350 @ low aerobic intensity 10 x 25 drills, RI=0:10 Swim Fartlek + Sprint: 2575 Yards Once you can swim 400 meters or yards freestyle in a pool without stopping, you can then train on your own more, or in a group.