Triathlon - Half Ironman 70.3 - 18 Wk - Beginner
18 weeks - $25.00
Total Miles: 54
Total Hours: 167
Total Miles: 54
Total Hours: 167
This plan is for someone wanting to compete in their first half ironman 70.3. This plan is ideal for someone who has already competed in at least one season of the Sprint and Olympic Distance Triathlons. This plan focuses on building endurance to complete a 70.3. The training volume starts in week 1 with 6 hrs and peaks in week 15 with 12 hrs. Before attempting this plan you should have had at least one full season of Olympic Distance Triathlons under your belt. On days where you have more than one workout to do in one day, do one in the morning and one in the evening. This distance is more than twice that of an Olympic Distance and the training is more focused on building endurance and less on speed. While there is some speed work much of the training plan focuses on having the endurance to complete the 70.3 distance. Much of the training will be focused around effective HR training all of the workouts are based on HR zones and time rather than distance. To do this you will need to establish your HR zones. To calculate you zones use the following method. Take a 35 year old person for example. 220 minus your age. This is your max HR. Follow the chart below and use as your guide to set up your HR zones.
Max Min Zone HR%
185 175 5 95-100%
174 166 4 90-95%
165 157 3 85-90%
156 139 2 75-85%
138 120 1 65-74%
Max Min Zone HR%
185 175 5 95-100%
174 166 4 90-95%
165 157 3 85-90%
156 139 2 75-85%
138 120 1 65-74%
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
Rest - Wk 1 of 18 Wk Beg Half Ironman
This is the start of your journey to defeating the Half Ironman Distance Triahlon. Use this is the day that to focus on what is instore for the 18 weeks. This week will have 2 planned swims, 2 bike sessions, 3 running and 1 brick session comprised of biking and running in one workout. Try to focus on maintaining the HR as outlined in the workout if has one. Remember if a workout has both a HR zone and a drill(s) set you should hold the HR in the proper zone when you are doing the sets and in between sets. Prepare yourself mentally and remember to hydrate throughout the day and eat 5 to 6 small meals per day. Good Luck!
This is the start of your journey to defeating the Half Ironman Distance Triahlon. Use this is the day that to focus on what is instore for the 18 weeks. This week will have 2 planned swims, 2 bike sessions, 3 running and 1 brick session comprised of biking and running in one workout. Try to focus on maintaining the HR as outlined in the workout if has one. Remember if a workout has both a HR zone and a drill(s) set you should hold the HR in the proper zone when you are doing the sets and in between sets. Prepare yourself mentally and remember to hydrate throughout the day and eat 5 to 6 small meals per day. Good Luck!
Workout #2 : Swim
Swim - #1 - Half Ironman 70.3
Planned Time: 1:00:00
300 WU, 8x50 DR, 12 x 100 @20sec, 8x50 DR, 200 CD Be sure to download the attached file for swim drills. WU: Warm up CD: Cool Down DR: Swim Drills (see attached file) Pull: Done with a pull buoy (i.e. no kicking) @20sec: Take 20 sec of rest at the wall after each effort in the set. Perceived effort: Warm Up, Cool Down should be performed at 65% to 70% perceived effort; Main sets at 80% to 85% perceived effort.
Planned Time: 1:00:00
300 WU, 8x50 DR, 12 x 100 @20sec, 8x50 DR, 200 CD Be sure to download the attached file for swim drills. WU: Warm up CD: Cool Down DR: Swim Drills (see attached file) Pull: Done with a pull buoy (i.e. no kicking) @20sec: Take 20 sec of rest at the wall after each effort in the set. Perceived effort: Warm Up, Cool Down should be performed at 65% to 70% perceived effort; Main sets at 80% to 85% perceived effort.
Workout #3 : Run
Run-30 min-pm
Planned Time: 0:30:00
After warm up run for 30 min on a flat easy course. Maintain HR zone 2. Nothing above HR zone 3, no 4 or 5.
Planned Time: 0:30:00
After warm up run for 30 min on a flat easy course. Maintain HR zone 2. Nothing above HR zone 3, no 4 or 5.
Workout #4 : Brick
Brick-Bike 30 min, Run 15 min
Planned Time: 0:45:00
After warm-up bike for 30 min in HR zone 2 and then run for 15 min. Limit the time between the two to no more than 3 min between sets. This is a great time to use a trainer or stationary bike and treadmill. Slow down if you go above HR zone 3.
Planned Time: 0:45:00
After warm-up bike for 30 min in HR zone 2 and then run for 15 min. Limit the time between the two to no more than 3 min between sets. This is a great time to use a trainer or stationary bike and treadmill. Slow down if you go above HR zone 3.
Workout #5 : Bike
Bike for 45 min-pm
Planned Time: 0:45:00
Aftter warm-up Bike for 45 min in HR zone 2. Focus on a steady tempo throughout the session.
Planned Time: 0:45:00
Aftter warm-up Bike for 45 min in HR zone 2. Focus on a steady tempo throughout the session.
Workout #6 : Swim
Swim - #2 - Half Ironman 70.3
Planned Time: 1:00:00
300 WU, 8x50 DR, 3 x 125 @20sec, 2 x175 @30sec, 3 x 125 @20sec, 8x50 DR, 200 CD Be sure to download the attached file for swim drills. WU: Warm up CD: Cool Down DR: Swim Drills (see attached file) Pull: Done with a pull buoy (i.e. no kicking) @20sec: Take 20 sec of rest at the wall after each effort in the set. Perceived effort: Warm Up, Cool Down should be performed at 65% to 70% perceived effort; Main sets at 80% to 85% perceived effort.
Planned Time: 1:00:00
300 WU, 8x50 DR, 3 x 125 @20sec, 2 x175 @30sec, 3 x 125 @20sec, 8x50 DR, 200 CD Be sure to download the attached file for swim drills. WU: Warm up CD: Cool Down DR: Swim Drills (see attached file) Pull: Done with a pull buoy (i.e. no kicking) @20sec: Take 20 sec of rest at the wall after each effort in the set. Perceived effort: Warm Up, Cool Down should be performed at 65% to 70% perceived effort; Main sets at 80% to 85% perceived effort.
Workout #7 : Run
Run-30 min
Planned Time: 0:30:00
After warm up run for 30 min on a flat easy course. Maintain HR zone 2. Nothing above HR zone 3, no 4 or 5.
Planned Time: 0:30:00
After warm up run for 30 min on a flat easy course. Maintain HR zone 2. Nothing above HR zone 3, no 4 or 5.
Workout #8 : Bike
Bike for 45 min-pm
Planned Time: 0:45:00
Aftter warm-up Bike for 45 min in HR zone 2. Focus on a steady tempo throughout the session.
Planned Time: 0:45:00
Aftter warm-up Bike for 45 min in HR zone 2. Focus on a steady tempo throughout the session.
Workout #9 : Run
Run-45 min
Planned Time: 0:45:00
After warm up run for 45 min on a flat easy course. Maintain HR zone 2. Nothing above HR zone 3, no 4 or 5.
Planned Time: 0:45:00
After warm up run for 45 min on a flat easy course. Maintain HR zone 2. Nothing above HR zone 3, no 4 or 5.