Variety is overrated in triathlon training. Main set = 3×200’s at “perceived race pace” with 15-20 seconds of rest between. Your Best Ever Ironman 70.3 Training Plan. Bike – 4.5 hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. ZR (RECOVERY) = BELOW 74% of threshold heart rate, Z1 (Aerobic Endurance Zone) = 74-84% of threshold heart rate, Z2 (Endurance Tempo Zone) = 85-90% of threshold heart rate, Z3 (Threshold Tempo Zone) = 90-97% of threshold heart rate, Z4 (best effort repeats) = Anything above Z3 will be considered Z4 or ‘best effort’. Related: 15 thoughts when completing an Ironman. Remainder of total should be easy swimming during the warm up and cool down. Remainder of total should be easy swimming during the warm up and cool down. Run: 1hr, 30min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Paul also competes in triathlon and running events. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Bike: 90 minutes ZR/Z1 with 3×8 minutes @ BEST EFFORT with 3 minutes’ rest between. This 16 week Olympic triathlon training plan is beginner friendly - and free to download! Half Ironman Training . Run: 2hr 15min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Bike: 80 minutes @ ZR/Z1 with 2×8:00 TEMPO pace (Zone 2). Athletes have already done a few races including a Half or are coming into triathlon from another endurance sport. This plan was based upon a 20-week training schedule. Bike – 4.5-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Remainder of total should be easy swimming during the warm up and cool down. Repeat the following cycle for total … Swim: 1500 yards’ total. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. Swim: 1000 yards’ total. Build Phase 1 (6 hrs 16 mins) Monday: Swim – Steady/Endurance (35 mins, 1400m/y) Warm Up: 1 x … Main set = 10×100’s STRONG with 15 seconds of rest between. Main set = 12×50’s at BEST EFFORT with 15 seconds of rest between. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. Remainder of total should be easy swimming during the warm up and cool down. Bike: 50 minutes @ ZR/Z1 with 2×10:00 TEMPO pace (Zone 2). Bike: 90 minutes ZR/Z1 with 3×6 minutes @ BEST EFFORT with 3 minutes’ rest between. FIRST HALF-IM – FOLLOW OUR PERFECT PLANS Peak performance THREE MONTHS is long enough to pull off a PB at Ironman 70.3. Swim: 2200 yards’ total. Bike – 70 minutes easy ZR/Z1 as you feel. Bike: 85 minutes @ ZR/Z1 with 2×15:00 TEMPO pace (Zone 2). Main set = 12×100’s STRONG with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. ⁣ ⁣ Kyle has the following coaching certifications: USA Cycling level 2, USA Triathlon level 1, IRONMAN Certified Coach, TrainingPeaks Level 1 Coach, and American College of Sport Medicine Certified Personal Trainer. Bike – 3 hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Main set = 10×50’s at BEST EFFORT with 15 seconds of rest between. Transition Run: 40 minutes (ZR/Z1 as you feel). Swim: 3000 yards total. Swim: 1200 yards’ total. Run: 1hr, 55min (Progression Run ) – Start at the low end of your Z1 heart rate zone, and finish at the high end. After the first mile, back off the intensity and run the remainder of the run at Z1 heart rate. Bike: 60 minutes – OVER/UNDERS – 3x(10minutes @Z1, 5 minutes @Z2). Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Swims are written in yardage and have an estimated swim time associated with them. Intermediate 16 Week Ironman Training Plan PDF (Off Sunday / Long Ride Saturday) Intermediate 6 Month Ironman Training Plan PDF (Off Sunday / Long Ride Saturday) ADVANCED > You’re an experienced triathlete. Start at the low end of your Z1 heart rate zone, finish towards the top. Bike – 3-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Triathlon Training Plan: 70.3 – 16 Week Plan If you keep doing the same things over … | Run 4 miles moderate. Run: 2hr 15min (Progression Run) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Swim: 2500 yards’ total. Recovery is easy jogging for 1 minute. Run: 45 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Main set = 5x150s at “perceived race pace” with 15 seconds of rest between. �2�x�v�d���ً��]���B�U,�f��"�-�H�����[eL�#���u�ɔ���4S� ��`y. Swim: 3000 yards’ total. Bike: 80 minutes ZR/Z1 with 3×5 minutes @ BEST EFFORT with 3 minutes’ rest between. Swim: 3000 yards’ total. In the last 25 minutes, add in 4×1 minute of 5k paced intervals. Transition Run: 25 minutes (ZR/Z1 as you feel). Main set, 10×50’s @ best effort. It’s certainly important, but coaches often make it out to be more important than repetition when the opposite is true. Bike – 6-hour ride (Z1/Z2 progression) – Progress through Z1 throughout the ride. Bike: 90 minutes @ ZR/Z1 with 2×20:00 TEMPO pace (Zone 2). This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 140.6 while balancing life and training. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. Try to make each mile have a slightly higher average heart rate than the previous mile, while sticking to Z1. In the last 30 minutes, increase your heart rate to Z2 if you feel good. Run: Running at least 3 hours per week comfortably and 65 minutes for a long run. Saturday: Bike 20 miles moderate. Swim: 3000 yards’ total. Main set = 5x150s at “perceived race pace” with 15 seconds of rest between. Remainder of total should be easy swimming during the warm up and cool down. It’s a relatively low-volume plan that is appropriate for less experienced and competitive athletes and for athletes of any level of experience and competitiveness who don’t have a lot of time to train. In the last 40 minutes, increase your heart rate to Z2 if you feel good. Here’s what I’ve based this plan on: 1. Swim: 2000 yards total. * If you need help determining your threshold heart rate, feel free to contact me at  paul@qt2systems.com. Recovery is easy jogging for 1 minute. Recovery is 5:00 @ ZR/Z1 as you feel. Try to finish faster than you started. Complete the last 40 minutes of the ride in your Z2 heart rate zone. Run: 70 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Recovery is easy jogging for 1 minute. Personal Records below: Get the digital edition of Triathlon for your chosen platform: This field is for validation purposes and should be left unchanged. This plan starts with an initial baseline testing week (4 days/week) followed by a 4 week base training (5 days/week) development plan that targets key components of the athletes physiology and progresses up through race day. Main set = 14×100’s STRONG with 15 seconds of rest between. Having course knowledge can help you to structure an effective plan. Run: 35 minutes (Z1 Progression) – Start at the low end of your Z1 heart rate zone, and finish at the high end. Thursday: Bike 40 minutes moderate. The essential info from above is also in the download, but this page contains additional helpful info, so it … Whether your goal is to run a marathon, compete in a triathlon, ride in a week-long cycling event or finish an Ironman, they offer customized coaching to bring out the best in each athlete no matter who you are or where you want to go. Recovery is 5:00 @ ZR/Z1 as you feel. Matt Fitzgerald provides a simple-to-follow 16 week training plan for the half Ironman distance. Complete the last 60 minutes of the ride in your Z2 heart rate zone. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. ... include an Olympic or half-distance race about six to eight weeks before your IRONMAN. Complete the last 40 minutes of the ride in your Z2 heart rate zone. Note also that this training program is spread out over 16 weeks rather than 12 weeks, to give your muscles more time to get ready. For a 50 meter pool, there will be some changes. 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