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    Half Ironman Triathlon Training Program

    Uploaded by

    Horacio Rodriguez
    This document outlines a 16-week training plan for a half Ironman triathlon. It provides a weekly schedule that gradually increases the duration and intensity of biking, swimming, running, and cross-training workouts. The plan starts with mostly base-building and includes one recovery week. Later weeks incorporate more high-intensity interval training and longer distances with hills and pace work to prepare the body for a half Ironman event.

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    Half Ironman Triathlon Training Program

    Uploaded by

    Horacio Rodriguez
    757 views4 pages
    This document outlines a 16-week training plan for a half Ironman triathlon. It provides a weekly schedule that gradually increases the duration and intensity of biking, swimming, running, and cross-training workouts. The plan starts with mostly base-building and includes one recovery week. Later weeks incorporate more high-intensity interval training and longer distances with hills and pace work to prepare the body for a half Ironman event.

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    This document outlines a 16-week training plan for a half Ironman triathlon. It provides a weekly schedule that gradually increases the duration and intensity of biking, swimming, running, and cross-training workouts. The plan starts with mostly base-building and includes one recovery week. Later weeks incorporate more high-intensity interval training and longer distances with hills and pace work to prepare the body for a half Ironman event.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    757 views4 pages

    Half Ironman Triathlon Training Program

    Uploaded by

    Horacio Rodriguez
    This document outlines a 16-week training plan for a half Ironman triathlon. It provides a weekly schedule that gradually increases the duration and intensity of biking, swimming, running, and cross-training workouts. The plan starts with mostly base-building and includes one recovery week. Later weeks incorporate more high-intensity interval training and longer distances with hills and pace work to prepare the body for a half Ironman event.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    of 4

    Half Ironman Triathlon Training Program

    Please note that this plan is generic and individual athletes may require significant modification for optimal performance. It is intended only as a framework for training structure.

    Monday Wk 1
    OFF Notes: All Easy Base

    Tuesday Bike 60:00

    Wednesday Swim 45:00 Run 30:00

    Thursday Bike 90:00

    Friday Swim 30:00 Run 30:00

    Saturday Bike 90:00 w/ Hills

    Sunday Run 50:00 w/ Hills

    Wk 2

    OFF Notes: All Easy Base

    Bike 60:00

    Swim 45:00 Run 30:00

    Bike 90:00

    Swim 30:00 Run 30:00

    Bike 90:00 w/ Hills

    Run 50:00 w/ Hills

    Wk 3

    OFF Notes: All Easy Base

    Bike 60:00

    Swim 45:00 Run 35:00

    Bike 05:00

    Swim 45:00 Run 35:00

    Bike !0:00 w/ Hills

    Run 60:00 w/ Hills

    Wk 4

    OFF Notes: All Easy Base

    Bike 60:00

    Swim 45:00 Run 35:00

    Bike 05:00

    Swim 45:00 Run 35:00

    Bike !0:00 w/ Hills

    Run 60:00 w/ Hills

    Wk 5

    OFF Notes: Base

    Bike "5:00

    Swim 45:00 Run 35:00

    Bike 05:00

    Swim 45:00 Run 40:00

    Bike !0:00 w/ Hills

    Swim 30:00 Re#o$e%y/&ow 'ntensity Run 65:00 w/ Hills Swim 30:00 Re#o$e%y/&ow 'ntensity Run "0:00 w/ Hills Swim 30:00 Re#o$e%y/&ow 'ntensity Run 65:00 w/ Hills

    Wk 6

    OFF Notes: Base

    Bike "5:00

    Swim 45:00 Run 35:00

    Bike 05:00

    Swim 45:00 Run 45:00

    Bike 35:00 (! /4 H%s) w/ Hills

    Wk 7

    OFF Notes: Re#o$e%y *eek

    Bike 60:00

    Swim 45:00 Run 30:00

    Bike 90:00 Easy S+in

    Swim 45:00 Run 40:00

    Bike !0:00 Easy w/ Hills

    Wk 8

    OFF

    Bike "5:00

    Swim 45:00 Run 40:00

    Bike !0:00 !, 0minute %a#e +a#e 0 min B%i#k easy

    Swim 45:00 Run 45:00

    Bike 50:00 (! /! H%s) w/ Hills

    Swim 30:00 Re#o$e%y/&ow 'ntensity Run "5:00 w/ Hills

    Wk 9

    OFF

    Bike 90:00

    Swim 50:00 Run 45:00

    Bike !0:00 !, 0minute %a#e +a#e 0 min B%i#k easy

    Swim 50:00 Run 45:00

    Bike 65:00 (! 3/4 H%s) w/ Hills

    Swim 30:00 Re#o$e%y/&ow 'ntensity Run -0:00 w/ Hills

    Wk 10

    OFF

    Bike 90:00

    Swim 50:00 Run 50:00

    Bike !0:00 !, 0minute %a#e +a#e 5minute B%i#k easy

    Swim 50:00 Run 45:00

    Bike -0:00 (3 H%s) w/ Hills

    Swim 30:00 Re#o$e%y/&ow 'ntensity Run -5:00 w/ Hills

    Wk 11

    OFF Notes: Re#o$e%y *eek

    Bike 60:00

    Swim 50:00 Run 40:00

    Bike 90:00 Easy S+in

    Swim 50:00 Run 35:00

    Bike 50:00 (! /! H%s) w/ Hills

    Swim 40:00 Re#o$e%y/&ow 'ntensity Run -5:00 w/ Hills Swim 40:00 Re#o$e%y/&ow 'ntensity Run 90:00 w/ Hills

    Wk 12

    OFF

    Bike 90:00

    Swim 50:00 Bike !0:00 Run 50:00 !,5minutes . 5minute %a#e +a#e a/te% B%i#k easy !0 min wa%m u+ w/ 5min 0etween

    Swim 50:00 Run 50:00

    Bike -0:00 (3 H%s) !, 5minute . %a#e +a#e1 a/te% 2% wa%m u+ w/ 0 minutes %ollin3 %e#o$e%y

    Wk 13

    OFF

    Bike 90:00

    Swim 50:00 Bike !0:00 Run 55:00 !,5minutes . 5minute %a#e +a#e a/te% B%i#k easy !0 min wa%m u+ w/ 5min 0etween

    Swim 55:00 Run 50:00

    Bike -0:00 (3 H%s) !, 5minute . %a#e +a#e1 a/te% 2% wa%m u+ w/ 0 minutes %ollin3 %e#o$e%y

    Swim 40:00 Re#o$e%y/&ow 'ntensity Run 95:00 w/ Hills

    Wk 14

    OFF

    Bike 90:00

    Swim 55:00 Bike !0:00 Run 55:00 3,5minutes . 5minute %a#e +a#e a/te% B%i#k easy !0 min wa%m u+ w/ 5min 0etween

    Swim 55:00 Run 50:00

    Bike 95:00 (3 /4 H%s) 3, 5minute . %a#e +a#e a/te% 2% wa%m u+ w/ 0minutes %ollin3 %e#o$e%y1 5min B%i#k

    Swim 40:00 Re#o$e%y/&ow 'ntensity Run 00:00 w/ Hills

    Wk 15

    OFF Notes: Re#o$e%y *eek

    Bike 60:00

    Swim 55:00 Run 45:00

    Bike 90:00 Easy S+in

    Swim 55:00 Run 40:00

    Bike 50:00 (! /! H%s) w/ Hills

    Swim 40:00 Re#o$e%y/&ow 'ntensity Run 95:00 w/ Hills Swim 40:00 Re#o$e%y/&ow 'ntensity Run 05:00 w/ Hills

    Wk 16

    OFF

    Bike 90:00

    Swim 60:00 Bike !0:00 Swim 60:00 Run 55:00 Run 50:00 3,5minutes . 0minutes . %a#e +a#e a/te% %a#e +a#e !0 min wa%m u+ 5minute w/ 5min B%i#k easy 0etween

    Bike 95:00 (3 /4 H%s) !,30minute . %a#e +a#e a/te% 2% wa%m u+ w/ 0minutes %ollin3 %e#o$e%y1 5min B%i#k Bike ! 0:00 (3 /! H%s) 3,!0minute . %a#e +a#e a/te% 2% wa%m u+ w/ 0minutes %ollin3 %e#o$e%y1 5min B%i#k

    Wk 17

    OFF

    Bike 90:00

    Swim 60:00 Bike !0:00 Run 60:00 4,5minutes . 5minute %a#e +a#e a/te% B%i#k easy !0 min wa%m u+ w/ 5min 0etween

    Swim 60:00 Run 50:00

    Swim 40:00 Re#o$e%y/&ow 'ntensity Run 0:00 w/ Hills

    Wk 18

    OFF

    Bike 60:00

    Swim 60:00 Run 45:00

    Bike !0:00 5minutes . /! +a#e 5minute B%i#k easy

    Swim 60:00 Bike -0:00 Run 45:00 (3 H%s) 4,-00 mete%s . 04 +a#e !, 5minute . %a#e +a#e a/te% 2% wa%m u+ w/ 0minutes %ollin3 %e#o$e%y1 5min B%i#k

    Swim 40:00 Re#o$e%y/&ow 'ntensity Run 90:00 3,5minute . %a#e +a#e

    Wk 19

    OFF

    Bike "5:00

    Swim 60:00 Run 40:00

    Bike 90:00 5minute B%i#k 5minutes . 04 +a#e

    Swim 60:00 Bike 50:00 Run 40:00 (! /! H%s) 4,-00 mete%s . 04 +a#e !,5minute . 404 +a#e

    Swim 30:00 Re#o$e%y/&ow 'ntensity Run "0:00 Easy

    Wk 20

    OFF Notes: Ra#e *eek

    Bike 60:00

    Swim 40:00 Run 30:00 3,!minute . 04 +a#e

    Bike 90:00 3,!minute 404 +a#e

    OFF

    0minute swim w/ 5 5se#on5 +i#k u+s 30645minute 0ike wit2 3, minute 0uil5 to %a#e +a#e 5minute %un wit2 5, 5se#on5 0uil5s to %a#e +a#e7 S+%ea5 t2ese wo%kouts out i/ +ossi0le1 main +%io%ity is 2y5%ation1 /oo51 an5 low st%ess7

    RA ! "A#$ %&&" '( )*

    Plan Assumptions: Please be sure you meet these basic requirements before choosing and starting this plan. This plan is targeted for those at an Intermediate Level. You should at least have several lympic races under your belt. The plan also assumes you are currently fit and starting with a good !ase. If you can not comfortably complete the first couple weeks proposed in this plan then you may wish to ad"ust your goals and spend more time building your !ase. #ppro$imately 12-15 Hours/Wk for Training If possible swim on tuesdays% &asters swim recomended for all swims but sunday. I don't recomend swimming straight yardage (e$ample )***+,*** yards straight-. .o these swims a couple times if you want to know you can do the distance% but it/s preferred you do ,**+0** on intervals that are pushing your pace. Throw 0*'s and )**'s in to get your speed and turnover in. .o at least 0** yards of stroke work during every warm up% make your stroke efficient

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