The 16-week Intermediate Half-Ironman / 70.3 training plan is for the triathlete with one or more seasons of training under his/her belt. Athletes have already done a few races including a Half-Iron or are coming into triathlon from another endurance sport. The program averages 11 hours per week with a recovery week of ~8 hours every 4th week. The biggest week is 12.5 hr (with options for more) and the smallest is 7.5 hours.
The early weeks focus on aerobic development with a limited amount of threshold-type training. The later weeks include a fair amount of threshold and sub-threshold intervals as well as race-specific intensity workouts.
The program includes effort levels & heart rate guidelines for the swim and run, and HR/power targets for the bike.
Assumptions: athletes can run an hour, ride 1.5 hour, and swim 1,500 yards in separate workouts without difficulty.