Bridge: Olympic to Half-Ironman by HR, Int.-Adv.
12 weeks - $79.00
Total Miles: 3183
Total Hours: 102
Total Miles: 3183
Total Hours: 102
12 Week Olympic to Half Ironman Plan
This program should be used for an athlete who is coming off an Olympic Distance Race and:
1. They have a very strong base of 4-6 months of consistent training
2. They have a strong swim or run background
3. They have trained for at least 10-12 hours per week
This program is an advanced plan to bridge you from an Olympic Distance triathlon to a Half Ironman with the confidence that you can complete the race without difficulty.
This program can also be used to lead you into the D3 Ironman Distance plan.
The schedule consists of at least 3 workouts per week in each sport, 2 days of strength training and core work too. Most weeks have 4 days of cycling. The maximum volume is 14 hours in week 5 and most of the weeks are 12-13 hours with the easier weeks at 9 hours +/-.
This program should be used for an athlete who is coming off an Olympic Distance Race and:
1. They have a very strong base of 4-6 months of consistent training
2. They have a strong swim or run background
3. They have trained for at least 10-12 hours per week
This program is an advanced plan to bridge you from an Olympic Distance triathlon to a Half Ironman with the confidence that you can complete the race without difficulty.
This program can also be used to lead you into the D3 Ironman Distance plan.
The schedule consists of at least 3 workouts per week in each sport, 2 days of strength training and core work too. Most weeks have 4 days of cycling. The maximum volume is 14 hours in week 5 and most of the weeks are 12-13 hours with the easier weeks at 9 hours +/-.
Download description file
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 : Bike
Planned Time: 0:30:00
WU: 10' - CD: 10' 10' at 105+ RPMS.
Workout #2 : Day Off
Planned Time: 0:00:00
Welcome to the D3 Bridge Plan from Olympic to Half Iron! Please look over the Triathlon 101 document that is attached on the first day of this program. If you have any questions at all please email me directly: mike@d3multisport.com
Workout #3 : Swim
Planned Time: 0:00:00
WU: 200 swim, kick, pull MS: 5x (300 @ T-pace, 100 drill, 50 sprint, 50 non-free) CD: 400 ez pull
Workout #4 : Strength
Planned Time: 0:45:00
Sets 3-6 Reps 3-6+ Speed Slow-Mod Recovery 2-4 - Leg Press* - Seated Rows* - Core #1, 2, and 3 - Bent-arm pull down* - Squats (2 leg) - Leg Extension or Step Ups - Hamstring curl * - are the only exercises you do to Max, the rest are AA4
Workout #5 : Run
Planned Time: 0:40:00
Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).
Workout #6 : Bike
Planned Time: 1:30:00
BT: Warm-up well. Then ride 40 to 60 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.
Workout #7 : Swim
Planned Time: 0:00:00
400 warm-up 400 (first 150 long smooth, 250 pick it up...note the 200 splits, Not Broken – straight 400) :45 RI 2 * 50 back :30 RI - just to loosen 2 * 200 (first 100 long moderate, second attempt to even split) :20 RI 2 * 50 back :30 RI - just to loosen 4 * 100 :25 RI 150 loosen 6 * 125 pull :20 RI 8 * 25 ez/FAST :40 200 warm down
Workout #8 : Strength
Planned Time: 0:45:00
Sets 3-6 Reps 3-6+ Speed Slow-Mod Recovery 2-4 - Leg Press* - Seated Rows* - Core #1, 2, and 3 - Bent-arm pull down* - Squats (2 leg) - Leg Extension or Step Ups - Hamstring curl * - are the only exercises you do to Max, the rest are AA4
Workout #9 : Day Off
Planned Time: 0:00:00
Relax