Plans & Exercise Libraries
« Back
Download description file
What do you get with a training plan?
Planned Time: 0:00:00
Day off today. Take care of your body--stay off your feet, get a massage, soak in a hot tub.
Planned Time: 0:00:00
2 sets strength + core.
Planned Time: 0:45:00
Steady ride. Include 3x2 minutes at as high a cadence as you can while not bouncing on the saddle.
Planned Time: 0:25:00
10 minutes zone 1 then steady zone 2.
Planned Time: 0:00:00
WU: 6 x 50 increasing pace slightly each 25. MS: All are at T-pace: 100 (10”), 200 (15”), 300 (15”), 200 (15”), 100. CD: 100 easy with emphasis on form. Total—1300
Planned Time: 0:45:00
Zone 1-2. Ride in the upper end of zone 2 steady 20 minutes, rest of ride in either zone 1 or 2.
Planned Time: 0:00:00
2 sets strength + core.
Planned Time: 0:00:00
Straight swim 3x8 minutes (swim/pull/swim). Go easy. Kick 4 minutes afterwards.
Planned Time: 1:30:00
Endurance ride. Zones 1-2, conversational pace.
Half Ironman (70.3) Beginner (18 week)
18 weeks - $75.00
Total Miles: 31
Total Hours: 114
Total Miles: 31
Total Hours: 114
This is for a triathlete who wants to make the jump up to half iron distance racing. This will also be for you if have done the distance before, but want to train more effectively this time around. You should be able to run 30 minutes, cycle an hour, and swim 750yds before starting this plan. Follow this plan, and in 18 weeks you will be a Half Iron finsher!
The plan starts at 5 hours per week, and builds to an average 9 hours a week with a max of 10 hours a week.
This plan uses heart rate zones and perceived effort for pacing and effort level.
The plan starts at 5 hours per week, and builds to an average 9 hours a week with a max of 10 hours a week.
This plan uses heart rate zones and perceived effort for pacing and effort level.
Download description file
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Planned Time: 0:00:00
Day off today. Take care of your body--stay off your feet, get a massage, soak in a hot tub.
Workout #2 : Strength
Planned Time: 0:00:00
2 sets strength + core.
Workout #3 : Bike
Planned Time: 0:45:00
Steady ride. Include 3x2 minutes at as high a cadence as you can while not bouncing on the saddle.
Workout #4 : Run
Planned Time: 0:25:00
10 minutes zone 1 then steady zone 2.
Workout #5 : Swim
Planned Time: 0:00:00
WU: 6 x 50 increasing pace slightly each 25. MS: All are at T-pace: 100 (10”), 200 (15”), 300 (15”), 200 (15”), 100. CD: 100 easy with emphasis on form. Total—1300
Workout #6 : Bike
Planned Time: 0:45:00
Zone 1-2. Ride in the upper end of zone 2 steady 20 minutes, rest of ride in either zone 1 or 2.
Workout #7 : Strength
Planned Time: 0:00:00
2 sets strength + core.
Workout #8 : Swim
Planned Time: 0:00:00
Straight swim 3x8 minutes (swim/pull/swim). Go easy. Kick 4 minutes afterwards.
Workout #9 : Bike
Planned Time: 1:30:00
Endurance ride. Zones 1-2, conversational pace.
