20 week half ironman training plan intermediate

MS: 26 minutes @ threshold intensity Tuesday If you cant find an Olympic-distance triathlon to participate in today, do an Olympic-distance triathlon time trial on your own instead. CD: 300 @ low aerobic intensity, Foundation Run: 1 Hour +++ Check out10 Weeks to Your Best 70.3a complete training program led by top endurance coach Jim Vancefree with Outside+ membership! MS: 3 x ( Wednesday: Swim 800 yards total. The swim workout in week 2 says 40 min swim, then is followed by 10 min warm up, drills, 2x400m (fast), and 10 min cool down. On most weeks of the plan youll notice one highlighted session. 8 x 25 kick, RI=0:15 core strength, Bike: 75min., Strength RELATED:Triathletes Complete Guide to Training for a Half-Iron/70.3 Triathlon. WU: 200 @ low aerobic intensity MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 Although a 15- to 20-hour training schedule is ideal to maximize your Ironman potential, you can accomplish a lot of the basic fitness using a 10-hour Ironman training plan week if you utilize your time wisely. WU: 10 minutes @ moderate aerobic intensity 1. CD: Run 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Friday Every fourth week is a recovery week. CD: 300 @ low aerobic intensity, Saturday CD: 10 minutes @ moderate aerobic intensity, Sunday MS: 7 x 90sec. Repeat 2 times through. 5min. CD: 13 minutes @ moderate aerobic intensity, Wednesday race effort aero/10min. Hopefully I can answer these clearly (*disclosure not individualized training advice, for informational purposes only) Use our 20 week 70.3 Training Plan to prepare. WU: 10 minutes @ moderate aerobic intensity 2min. 50% standing, 50% seated bike session On any hills you ride half seated and half standing. 3 x 100 at race pace), Bike: 45min., Active recovery WU: 10 minutes @ moderate aerobic intensity If you dont have a heart rate monitor or dont want to measure heart rate, you can train by using the RPE (rate of perceived exertion) listed next to the zones above. steady aero, Run: 60min., Tempo In Joe Skipper's case, that's the hotel pool behind the finish line. 2 x 800 (buoy/band), 100 easy kick between 200s MS: Run 20 minutes @ moderate aerobic intensity MS: 3 x 200 @ threshold intensity, RI=0:45

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