Half Ironman Training Plan
15 weeks - $99.95
Total Hours: 179
Total Hours: 179
This training plan is designed specifically for the Half Ironman distance triathlon. The workouts will follow a periodization approach to your training. Included are swim, bike and running workouts as well as strength building exercises that will help improve swimming, cycling and running technique, power, and endurance.
Basic qualifications:
Have experience at Olympic distance triathlon or have a fitness training base
Able to swim 1000 meters without stopping
Capable of biking 1 hour without stopping
Able to run 10k without stopping
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
1 HR AEI (Aerobic Endurance Intervals)
Planned Time: 1:0
WU: 10 min Z1. After your ten-minute warm-up conduct MS: 10 min Z2 / 5 min Z1 / 8 min Z3 / 4 min Z1/ 6 min Z4 / 3 min Z1 CD: 13 min ez
Workout #2
MS, 3-4 sets
Planned Time: 1:0
BT: Warm up 5-10 minutes. Then 3-4 sets of MS. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS.
Planned Time: 1:0
WU: 10 min Z1. After your ten-minute warm-up conduct MS: 10 min Z2 / 5 min Z1 / 8 min Z3 / 4 min Z1/ 6 min Z4 / 3 min Z1 CD: 13 min ez
Workout #2
MS, 3-4 sets
Planned Time: 1:0
BT: Warm up 5-10 minutes. Then 3-4 sets of MS. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS.
Day #2
Strides, 4-5, relax
Planned Time: 0:45
Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill (90 seconds walk back recovery). Approximately 400m race pace. Not all out. Relax. Zone 1 cool down.
Workout #2
Pyramid
Planned Time: 0:45
WU: 100 swim, 100 kick, 100 swim, 100 kick. MS: Pyramid intervals: Choose a pace for the 300 interval that is below your T-pace. Then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T-pace. Recoveries are seconds in parentheses. 100 (15”) 200 (20”) 300 (30”) 200 (30”) 100. CD: Easy stroking for 10 minutes varying strokes. Total: 1700
Planned Time: 0:45
Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill (90 seconds walk back recovery). Approximately 400m race pace. Not all out. Relax. Zone 1 cool down.
Workout #2
Pyramid
Planned Time: 0:45
WU: 100 swim, 100 kick, 100 swim, 100 kick. MS: Pyramid intervals: Choose a pace for the 300 interval that is below your T-pace. Then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T-pace. Recoveries are seconds in parentheses. 100 (15”) 200 (20”) 300 (30”) 200 (30”) 100. CD: Easy stroking for 10 minutes varying strokes. Total: 1700
Day #3
Trainer or road--Spin-ups
Planned Time: 1:0
WU: 10 minutes: Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for 30 seconds. Recover 2 minutes or until completely and 10 times. Stay RELAXED! CD: 5 mnutes
Workout #2
ME, 2 sets
Planned Time: 1:0
Warm up 5-10 minutes. Then 2 sets of ME. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS.
Planned Time: 1:0
WU: 10 minutes: Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for 30 seconds. Recover 2 minutes or until completely and 10 times. Stay RELAXED! CD: 5 mnutes
Workout #2
ME, 2 sets
Planned Time: 1:0
Warm up 5-10 minutes. Then 2 sets of ME. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS.
Day #4
Strides, 4-5, relax
Planned Time: 0:45
Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill (90 seconds walk back recovery). Approximately 400m race pace. Not all out. Relax. Zone 1 cool down.
Workout #2
Drill #2 30 Min (900m)
Planned Time: 0:45
1X300 WU (50m free, 25m BB, 25m AB, 25m HLSS Right Side, 25m HLSS Left Side, 25m SP Right Side, 25m SP Left Side, 25m USK Right Side, 25m USK Left Side, 25m USWX2, 25m free) 10X25m Zipper Skate (ZS) RI 20 seconds 6X25m Double Zipper Switch (ZSWX2) 50m free CD Total 900m
Planned Time: 0:45
Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill (90 seconds walk back recovery). Approximately 400m race pace. Not all out. Relax. Zone 1 cool down.
Workout #2
Drill #2 30 Min (900m)
Planned Time: 0:45
1X300 WU (50m free, 25m BB, 25m AB, 25m HLSS Right Side, 25m HLSS Left Side, 25m SP Right Side, 25m SP Left Side, 25m USK Right Side, 25m USK Left Side, 25m USWX2, 25m free) 10X25m Zipper Skate (ZS) RI 20 seconds 6X25m Double Zipper Switch (ZSWX2) 50m free CD Total 900m
Day #5
Drill #2 30 Min (900m)
Planned Time: 0:45
1X300 WU (50m free, 25m BB, 25m AB, 25m HLSS Right Side, 25m HLSS Left Side, 25m SP Right Side, 25m SP Left Side, 25m USK Right Side, 25m USK Left Side, 25m USWX2, 25m free) 10X25m Zipper Skate (ZS) RI 20 seconds 6X25m Double Zipper Switch (ZSWX2) 50m free CD Total 900m
Planned Time: 0:45
1X300 WU (50m free, 25m BB, 25m AB, 25m HLSS Right Side, 25m HLSS Left Side, 25m SP Right Side, 25m SP Left Side, 25m USK Right Side, 25m USK Left Side, 25m USWX2, 25m free) 10X25m Zipper Skate (ZS) RI 20 seconds 6X25m Double Zipper Switch (ZSWX2) 50m free CD Total 900m