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After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:

• Daily e-mails with your next workout keep you on track
• Create your own routes or search our library of routes for tracking your workouts
• Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
• Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
• Track your fitness and gain confidence
• Complete nutrition tracking to monitor your diet
• Get support and answers on the Message Boards

Workout #1 : Run

Planned Time: 0:40:00
Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Workout #2 : Custom

Planned Time: 0:00:00
Thanks for purchasing this 20-week Training Plan for 70.3 Half-Ironman's, for the competitive age group Triathlete. Please use the attached document for the plan here to find the terminology definitions. If you already have zones established for your HR and power training, then just follow the listed prescribed intensities per zones. If you do not have zones established, or do not use a HR monitor or power meter, then just use the 1-5 zones as guidelines for perceived exertion, where zone 1 is easy, zone 2 is endurance efforts, zones 3 and 4 are half-ironman race intensity, and zone 5 is above threshold, highly intense. If you have questions, please contact Jim Vance at jvance@trainingbible.com

Workout #3 : Swim

Planned Time: 1:00:00
W/U 400, 300 Pull, 200K 5x150 (T-Pace + :20)SI 1x200 (:20) 5x100 (T-Pace + :10)SI (2:00) 16x25 Fast/EZ, EZ/Fast, EZ, Fast (:40SI) C/D 100

Workout #4 : Bike

Planned Time: 1:01:00
WU: 5 min ez 6 min alternating 1 min rep between 100 rpm and 60 rpm 5 min ride at 95+ rpm MS: 15 min Z2/RPE 10-12/CP 180 spin at high end of comfort range in small chainring 10 min Z2/RPE 10-12/CP 180 pull back on the up stroke as if scraping mudd off your shoes, but resist pushing down on the pedals. Maintain high cadence 15 min Z2/RPE 10-12/CP 180 spin at high end of comfort range in samll chainring CD: 5 min ez Tip: relax feet and legs while spinning. Record average cadence of ride to track prgress

Workout #5 : Run

Planned Time: 0:50:00
Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Workout #6 : Swim

Planned Time: 1:00:00
W/U 300, 300K, 200 Drill 4x200 Odd (:15) 2x200 (:20) 1x200 (2:00) 10x50 4 Best AVG, 1 Easy (:45) C/D 200

Workout #7 : Bike

Planned Time: 0:47:00
WU: 5 min ez 5 min alternating :30 standing RPE 10, :30 seated RPE 6 6 min seated, alternating 80% workload as 1 min right leg, 1 min left leg MS: 4x:20 do as spin up (1:40 RI) 4min Z2/RPE 10-12 2x:20 do as spin ups (1:40 RI) 4 min Z2/RPE 10-12 4x:20 do as spin up (1:40 RI) CD; 5 min ez

Workout #8 : Swim

Planned Time: 1:00:00
W/U 300, 6x75 - 25 RT, 25 LT, 25 Build 4x250 - 150 Build (:10), 50 Fast (:05), 50 Easy (:30) 300K - 25 RT Side, 25 LT Side 4x125 - 75 Build (:10), 25 Fast (:05), 25 Easy (:20) C/D 100

Workout #9 : Run

Planned Time: 0:50:00
Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.