Triathlon - Ironman 70.3 - Level 4 (16 Weeks - Sunday race)
16 weeks - $99.00
Total Hours: 196
Total Hours: 196
Whether you are looking to finish your first Half Ironman, improve performance or qualify for the Ironman 70.3 World Championship, choose from four different levels of Half Ironman training plans to help you train systematically to attain your goals. These plans are ideal for time-crunched athletes looking to make the most of their training time.
Each 24-week plan follows a 2:1 periodization schedule that involves two weeks of increasing volume or intensity followed by a recovery week. The plans vary according to the number of workouts per week, the amount of training hours, and the length of time spent working on the foundational base.
As you compare the plans to find the right one for you, consider your past training volume, the amount of time you have to dedicate to training, and your goals.
www.alpfitness.com
Each 24-week plan follows a 2:1 periodization schedule that involves two weeks of increasing volume or intensity followed by a recovery week. The plans vary according to the number of workouts per week, the amount of training hours, and the length of time spent working on the foundational base.
As you compare the plans to find the right one for you, consider your past training volume, the amount of time you have to dedicate to training, and your goals.
www.alpfitness.com
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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:
Sample workouts:
Workout #1 : Swim
Swim (Easy)
Planned Time: 0:20:00
Swim at recovery pace. Incorporate some drills; stay focused on form.
Planned Time: 0:20:00
Swim at recovery pace. Incorporate some drills; stay focused on form.
Workout #2 : Other
Welcome to your training plan! (Half Ironman)
Please see attachment. www.alpfitness.com
Please see attachment. www.alpfitness.com
Workout #3 : Swim
Swim (Aerobic Base 100s)
Planned Time: 1:00:00
Warm up: 400 free, 200 non-free and/or kick, 200 drill. Swim 10-20 x 100 free in Zone 2 (i.e. T-pace plus 10 seconds) with 15 seconds rest interval (set a send-off time based on swimming pace zones). Focus on a steady pace. Warm down: 200 easy backstroke. Note: Choose number of 100s based on your send-off time so that you can finish the set in about 30 minutes. For example, if you swim the 100s in 1:15 your send-off time would be 1:30; this would allow you to do 20 x 100s in 30 minutes. Or, if you swim the 100s in 1:45 your send-off time would be 2:00; this would allow you to do 15 x 100s in 30 minutes. The entire workout should take about an hour, including warmup, main set, and warmdown.
Planned Time: 1:00:00
Warm up: 400 free, 200 non-free and/or kick, 200 drill. Swim 10-20 x 100 free in Zone 2 (i.e. T-pace plus 10 seconds) with 15 seconds rest interval (set a send-off time based on swimming pace zones). Focus on a steady pace. Warm down: 200 easy backstroke. Note: Choose number of 100s based on your send-off time so that you can finish the set in about 30 minutes. For example, if you swim the 100s in 1:15 your send-off time would be 1:30; this would allow you to do 20 x 100s in 30 minutes. Or, if you swim the 100s in 1:45 your send-off time would be 2:00; this would allow you to do 15 x 100s in 30 minutes. The entire workout should take about an hour, including warmup, main set, and warmdown.
Workout #4 : Bike
Bike (Easy)
Planned Time: 0:30:00
This should be an easy ride—it is designed to aid recovery, add to your training volume and loosen you up for the key workouts of the week. Bike primarily in Zones 1-2. Keep cadence high. Don’t worry about pace; goal is to loosen legs and feel fresh at end. Include a few isolated leg drills during the ride. Isolated leg drill: Spin with one leg; focus on smooth pedal stroke.
Planned Time: 0:30:00
This should be an easy ride—it is designed to aid recovery, add to your training volume and loosen you up for the key workouts of the week. Bike primarily in Zones 1-2. Keep cadence high. Don’t worry about pace; goal is to loosen legs and feel fresh at end. Include a few isolated leg drills during the ride. Isolated leg drill: Spin with one leg; focus on smooth pedal stroke.
Workout #5 : Bike
Bike (Endurance with Spin-ups)
Planned Time: 1:00:00
This bike is designed to build your aerobic system and add to your training base. Bike primarily in Zone 2 for the bulk of the ride. Focus on keeping cadence at 90 or above. At some point during the ride, include several spin-ups and/or jumps. Spin-ups: Gradually increase cadence for one minute to maximum without bouncing; hold max as long as possible. Recover for a minute before next one. Do not worry about HR on these. Jumps: These are 8-12 second maximum effort sprints with a high cadence (not high gear). Alternate in and out of saddle. At least two minutes between jumps. Don’t worry about HR during these.
Planned Time: 1:00:00
This bike is designed to build your aerobic system and add to your training base. Bike primarily in Zone 2 for the bulk of the ride. Focus on keeping cadence at 90 or above. At some point during the ride, include several spin-ups and/or jumps. Spin-ups: Gradually increase cadence for one minute to maximum without bouncing; hold max as long as possible. Recover for a minute before next one. Do not worry about HR on these. Jumps: These are 8-12 second maximum effort sprints with a high cadence (not high gear). Alternate in and out of saddle. At least two minutes between jumps. Don’t worry about HR during these.
Workout #6 : Run
Run (Endurance with Striders)
Planned Time: 0:50:00
This run is designed to build your aerobic system and add to your training base. Run primarily in Zone 2 for the bulk of the run. Focus on keeping cadence between 28-30 left foot strikes per 20 seconds. At some point during the run, find a good 100 meter straightaway where you can do some striders. Ideally, this will be a softer surface, such as a track, the infield of a track, a grassy area such as a park, or an even section of dirt trail. Do 4-12 x 100 meter striders with the wind at your back—start off easy and gradually pick up your pace until you’re at full speed by the end. Focus on good form and leg turnover. The sprints are short and should not tax the anaerobic system too much, although they will work the muscular system. These are “feel good sprints” to develop the neuromuscular action needed for good form and faster running. Jog 200-300 meters between each strider or until you feel fully recovered and ready for the next one. Don’t worry about time on these.
Planned Time: 0:50:00
This run is designed to build your aerobic system and add to your training base. Run primarily in Zone 2 for the bulk of the run. Focus on keeping cadence between 28-30 left foot strikes per 20 seconds. At some point during the run, find a good 100 meter straightaway where you can do some striders. Ideally, this will be a softer surface, such as a track, the infield of a track, a grassy area such as a park, or an even section of dirt trail. Do 4-12 x 100 meter striders with the wind at your back—start off easy and gradually pick up your pace until you’re at full speed by the end. Focus on good form and leg turnover. The sprints are short and should not tax the anaerobic system too much, although they will work the muscular system. These are “feel good sprints” to develop the neuromuscular action needed for good form and faster running. Jog 200-300 meters between each strider or until you feel fully recovered and ready for the next one. Don’t worry about time on these.
Workout #7 : Run
Run (Endurance)
Planned Time: 1:00:00
This run is designed to build your aerobic system and add to your training base. Run primarily in Zone 2 for the bulk of the run. Focus on keeping cadence between 28-30 left foot strikes per 20 seconds.
Planned Time: 1:00:00
This run is designed to build your aerobic system and add to your training base. Run primarily in Zone 2 for the bulk of the run. Focus on keeping cadence between 28-30 left foot strikes per 20 seconds.
Workout #8 : Brick
Brick: Bike to Run
Aim to do the assigned bike and run workouts today as a "brick" workout. This means you will transition from the bike to the run as you would in a triathlon. Stay relaxed and take time to grab a sports drink, use the restroom if needed, and change your clothes. But try to limit the transition time to about 10 minutes. If you are unable to perform today's bike and run workouts as a sequential brick (either due to scheduling conflicts or fatigue); then spread the workouts apart so that one is scheduled early in the day and the other is scheduled later in the day (e.g. bike in the morning and run in the evening, or vice versa).
Aim to do the assigned bike and run workouts today as a "brick" workout. This means you will transition from the bike to the run as you would in a triathlon. Stay relaxed and take time to grab a sports drink, use the restroom if needed, and change your clothes. But try to limit the transition time to about 10 minutes. If you are unable to perform today's bike and run workouts as a sequential brick (either due to scheduling conflicts or fatigue); then spread the workouts apart so that one is scheduled early in the day and the other is scheduled later in the day (e.g. bike in the morning and run in the evening, or vice versa).
Workout #9 : Bike
Bike (Endurance)
Planned Time: 1:30:00
This bike workout is designed to build your aerobic system and add to your training base. Bike primarily in Zone 2 for the bulk of the ride. Focus on keeping cadence at 90 or above.
Planned Time: 1:30:00
This bike workout is designed to build your aerobic system and add to your training base. Bike primarily in Zone 2 for the bulk of the ride. Focus on keeping cadence at 90 or above.