Half-Ironman with Power, Int-Adv
16 weeks - $99.00
Total Miles: 1770
Total Hours: 148
Total Miles: 1770
Total Hours: 148
16 Week Half Ironman with Power
This program should be used for an athlete who has:
1. A very strong base of 4-6 months of consistent training
2. A strong swim or run background
3. Has trained for at least 10-12 hours per week
This program is an intermediate to advanced plan to train you for a Half Ironman with power.
The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 13-15 hours pretty consistently and some of the easier weeks are around 10 hours.
Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run for 60 minutes.
This program should be used for an athlete who has:
1. A very strong base of 4-6 months of consistent training
2. A strong swim or run background
3. Has trained for at least 10-12 hours per week
This program is an intermediate to advanced plan to train you for a Half Ironman with power.
The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 13-15 hours pretty consistently and some of the easier weeks are around 10 hours.
Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run for 60 minutes.
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 : Swim
Planned Time: 1:15:00
Warm-up 400+ 3 * 200 on 20" rest 2 * 50 back 1:30 rest 3 * 200 on 20" rest 2 * 50 back 1:30 rest 3 * 200 on 20" rest - descend each set of 200s. 100 easy swim 6 * 75 kick 600 pull 100 easy swim 12 * 75 (3 * 1st drill, 2nd Stroke, 3rd easy, 4th FAST) 20" rest 200 Warm-down
Workout #2 : Other
Planned Time: 0:00:00
Welcome to the D3 HIM by Power! Please read the attached documents and be familar with the training terms. If you have any questions, please email me directly: Mike @ D3 multisport . com - Happy Training and Good Luck!
Workout #3 : Run
5 miles AeT
Planned Time: 0:50:00
WU: 10 ' MS: run 5 miles at AeT- about 15-20 bpm below your LT (race pace HR) CD: 10'
Planned Time: 0:50:00
WU: 10 ' MS: run 5 miles at AeT- about 15-20 bpm below your LT (race pace HR) CD: 10'
Workout #4 : Bike
Bike Base: Endurance - 180 min
Planned Time: 1:30:00
90' ride at 65-75% of FTP on a flat to rolling course. Easy on the pedals and just get some time in the saddle.
Planned Time: 1:30:00
90' ride at 65-75% of FTP on a flat to rolling course. Easy on the pedals and just get some time in the saddle.
Workout #5 : Swim
Variably paced
Planned Time: 0:30:00
WU: 3 x 100 done as 25 kick, 25 R. arm, 25 L. arm, 25 swim . MS: 1000 straight swim alternating T-pace 50s with easy-pace 50s. CD: 200 kick easy. 100 swim good form. Total—1600
Planned Time: 0:30:00
WU: 3 x 100 done as 25 kick, 25 R. arm, 25 L. arm, 25 swim . MS: 1000 straight swim alternating T-pace 50s with easy-pace 50s. CD: 200 kick easy. 100 swim good form. Total—1600
Workout #6 : Strength
AA Weights from D3 website
Planned Time: 0:40:00
Sets 2-3 Reps 15-20 Speed Slow Recovery 1-1.5' - 2 leg squats - Bent-arm pull down - Leg Press - Seated Rows - Leg Extension - Hamstring curl - Step ups - Core #2 - 2x
Planned Time: 0:40:00
Sets 2-3 Reps 15-20 Speed Slow Recovery 1-1.5' - 2 leg squats - Bent-arm pull down - Leg Press - Seated Rows - Leg Extension - Hamstring curl - Step ups - Core #2 - 2x
Workout #7 : Run
Run Base: Strength - 100 min
Planned Time: 1:10:00
Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stay hydrated and fuel a little - practice nutrition! Stretch when done and add in Core 1, 2 or 3.
Planned Time: 1:10:00
Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stay hydrated and fuel a little - practice nutrition! Stretch when done and add in Core 1, 2 or 3.
Workout #8 : Bike
Recovery: Very Easy - 60 min
Planned Time: 1:00:00
Easy spin for 60' in small chain ring. Wattage should be about 65% of FTP.
Planned Time: 1:00:00
Easy spin for 60' in small chain ring. Wattage should be about 65% of FTP.
Workout #9 : Day Off
relax
Planned Time: 0:00:00
Relax
Planned Time: 0:00:00
Relax