This plan was designed for the advanced triathlete by Joe Friel using the principles of The Triathletes Training Bible. Before starting this plan you should have completed a Base training period and be able to train at least 16 hours per week. This 12-week plan includes three Build periods of three weeks each, two weeks of Peak period and ends with the week of your A-priority, half-iron-distance/70.3 race. The key to the success of this plan is the race-specific intensity inserted at just the right times.
This plan is intended for the OVER-age-50 triathlete who has been racing for two or more years but may also be used by younger athletes who have found that they recover slowly. In the Build weeks there are 2 weeks of quality training before a recovery period of 5 days. You may use either heart rate or power on the bike to manage workout intensity. To start this plan you should be able to swim 1 hour, bike 3 hours, and run 2 hours. Except for the R&R weeks which are about 9-10 hours, the two Build training weeks in each three-week block are around 16 hours. Optional strength maintenance workouts are included as suggested in The Triathlete's Training Bible.
The plan uses common triathlon language to describe the workouts and is easy to follow as you may see by clicking the plan preview above. By the end of 12 weeks you will have excellent fitness and be ready for your A-priority, half-Ironman race.
(For detailed description of how to set your zones for heart rate, power or pace go to http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.)