Half Ironman (70.3) Intermediate Triathlon Training Plan, 8-13hrs/wk with Optional Strength

This 70.3-distance plan begins by focusing on intensity, then stretches that anaerobic fitness out to endurance fitness over the course of 16 weeks. The plan is a good fit for intermediate-level triathletes who have completed a 70.3 distance race or have at least one season of Olympic-distance training and racing. The plan includes three swims, three bikes, three runs, and two optional strength workouts each week with Monday's as your day off. (For those that prefer recovery workouts over days off, you may do a 30 minute recovery swim or bike.) There are transition runs in each even week. Every fourth week is a recovery week. Training zones are tested in weeks 1 and 9. Week 1 kicks off with 1 hour 50 minutes of swimming (4400 yards), 3 hours 30 minutes of cycling, and 2 hours 30 minutes of running. The plan peaks in weeks 11 and 13 with 2 hours 45 minutes of swimming (6000 yards), 6 hours of cycling, and 4 hours 15 minutes of running.

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