repeat back down to 30sec. The small amount of high-intensity training you do in this phase will prepare you to handle the more challenging high-intensity workouts of the build phase. easy) easy This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author. above race/ 3min. race effort aero, 80-90 rpm, Run: 75min., Threshold 8 x 50 as 1 sprint/1 easy 30 SR Theyre focused on endurance and recovery and work well in the order listed. 3 x 200 at 85% 10 SR 12 x (90sec. Half Ironman Triathlon Training Plan - 20 Week MS: Run 25 minutes @ moderate aerobic intensity Kick 300, 200, 100 100 easy, Brick: Total: 3:15 hours Swim Threshold + Sprint: 1600 Yards Half-Iron Intermediate 20 Weeks | triathlon Training Plan | TrainingPeaks MS: 5 x (4min. Swim Base: 2100 Yards WU: Run 10 minutes @ moderate aerobic intensity SE /2min. easy, 10min. 3min. MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 total fast/1min. Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. strides, easy walk between, Swim: 15min., On-course swim 1 x 100 race pace MS: 60min. 8 x 25 kick, RI=0:15 faster than previous 100s should be race pace CD: 10 minutes @ moderate aerobic intensity, Friday This is a swim time trial workout. Saturday Run off the bike: 60min. Required fields are marked *. 8 x 25 drills, RI=0:10 If youre searching for a training plan, you probably already know this. WU: 10 minutes @ moderate aerobic intensity MS: 10 x 50 descend 1-5, 6-10 10 SR +++ WU: Run 10 minutes @ low aerobic intensity MS: 2 hours and 10 minutes @ moderate aerobic intensity Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. This is your endurance realm; you build your engine here. CD: Run 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ low aerobic intensity MS: 1,000 @ maximum intensity +++ CD: 10 minutes @ low aerobic intensity, Friday Swim Base: 1450 Yards CD: 10 minutes @ moderate aerobic intensity, Friday race effort/10min. Brick Workout: 1 Hour This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author. (15min. The essential info from above is also in the download, but this page contains additional helpful info, so it may be worthwhile to bookmark it. MS: Bike 40 km MS: 55 minutes @ moderate aerobic pace 8 x 25 kick, RI=0:15 Early Season Swim Workouts For Improving Race Pace I can definitely make some recommendations for coaches if youd like. 15min. Swim the maximum-intensity segment as though it were a race. Completed workouts sync with popular apps like Garmin and Wahoo.

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