Foundation Bike: 1:15 CD: 350 @ low aerobic intensity. WU: 10 minutes @ moderate aerobic intensity Free Half IRONMAN 70.3 Training Plans (PDFs) | MyProCoach The right Ironman training plan can help you perform your best on race day. The plan builds up to race day and helps improve your fitness and confidence for your target event. 10 x 25 kick, RI=0:15 SWIM | Novice IRONMAN 24 week Training Plan Swim - Only Training Plan * = higher intensity key session E = endurance key session Microcycle 1 -GP Monday Tuesday Wednesday Thursday Friday Saturday Sunday HRS # SESSIONS % VOLUME Session 1 OFF RU- 00:40 Swim Base: 2150 Yards This is typically six to eight weeks before the race (depending on the athlete and their experience). WU: 350 @ low aerobic intensity CD: 350 @ low aerobic intensity, Tempo Run: 1:05 WU: Run 10 minutes @ low aerobic intensity This is a great option for individuals who are currently training 1-3 hours per week and are looking for a training plan that will help them take the next steps to prepare for their 70.3 race day. MS: 9 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) Easy/steady Z2 ride today. Zone 3 Feels like Mod. This plan is recommended for athletes who have been doing some minor training and are currently able to swim 1,000 yards, bike 20 miles and run 2 miles continuously. 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). Recovery Run: 25 Minutes The last two weeks of this training plan are a taper period. MS: 32 minutes @ threshold intensity WU: 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Steady State Bike: 1:30 PDF NOVICE ATHLETE 24-Week Half Distance Triathlon Training Plan 10 x 25 kick, RI=0:15 Sleep is a critical part of adaptation, allowing the body to absorb and recover from the work you did in the days and weeks prior. CD: 10 minutes @ moderate aerobic intensity, Friday Swim the maximum-intensity segment as though it were a race. These 24 weeks provide the perfect balance of challenging training and time efficiency. Your 6-Month IRONMAN Training Plan By Mike Ricci, IRONMAN Updated On May 17, 2018 Leading into race-specific training, you need to make sure you're ready to train for the distance and challenge of an IRONMAN race.

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