Cycling-specific shoes and tri-specific shoes will attach to your specialty pedals and allow better power transfer and comfort. 10 x 25 kick, RI=0:15 For those not in the know, a 70.3 is a half Ironman-distance triathlon, consisting of a 1900m swim, . Which comes down to as little as $3.55 per week for unlimited training plans and ongoing certified coach support. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 We suggest you always know what swim youre doing, before you get in the pool. It can also mitigate the effects of stress hormones, which are elevated during exercise. Run Lactate Intervals: 44 Minutes MS: 40 minutes @ moderate aerobic intensity Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. 1 x (50 FS in Z2 + 50 FS in Z3 + 20 secs rest). If your race is on Saturday, take Friday as a rest day. (Spoiler alert: Its more than you think!) Many nutritionists agree the most important meal is the one you eat after longer, harder training sessions, as it sets the stage for the next workout. Long Bike: 4 Hours You can look up the best oreasiest Ironman 70.3 coursesfor beginners, but that doesnt always mean thats the best or easiest Ironman for you. WU: Run 10 minutes @ low aerobic intensity 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. 6 x 50 @ speed intensity, RI=0:20 20 mins in upper Z3 + 2 mins recovery in Z1. Take Your Ironman to the Next Level With this 24-Week Training Plan CD: 10 minutes @ moderate aerobic intensity, Saturday 4 x (4 mins in low Z4 + 60 secs recoveries in Z1). CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 5 x 50 @ speed intensity, RI=0:20 WU: 350 @ low aerobic intensity Swim Base: 1550 Yards 10 x 25 drills, RI=0:10 CD: 350 @ low aerobic intensity, Foundation Bike: 1 Hour Recovery Bike: 20 Minutes 10 x 25 drills, RI=0:10 CD: 350 @ low aerobic intensity. MS: 32 minutes @ threshold intensity CD: 10 minutes @ moderate aerobic intensity, Long Run: 4:10 MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 45 minutes (including warm-up and cool-down) Some examples of post-workout recovery meals and snacks for triathletes: RELATED:The Proper Recovery Fuel for Every Type of Workout. The base, build, and peak phases last 8 weeks apiece. 4 x (5 mins in low Z4 + 60 sec recoveries in Z1). 8 x 100 @ VO2max intensity, RI=0:45 Thursday CD: 10 minutes @ moderate aerobic intensity, Sunday MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 CD: 10 minutes @ low aerobic intensity, Thursday We recommend readingDr. Cory Nyamoras tips on finding balance for triathletes. Unless you live in a place with year-round good weather, an indoor bike trainer is an essential way to get in quality workouts when the weather is bad or the conditions are unsafe for riding outside. Hydration around the clocknot just during workoutsisabsolutely essentialas well. KICK Kick with a float held out in front. WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Friday MS: 1 hour and 40 minutes @ moderate aerobic intensity IRONMAN 101: A Six-Month Training Plan The longer the race, the more time an athlete needs to spend training for it. We like to break down our gear list for a half Ironman into three categories: basic, intermediate, and advanced. You should be able to chat at this intensity. Race-specific work, including race pace work, open-water swimming, practicing nutrition and transition rehearsal. Swim Base: 2600 Yards Success! Zone 4 Feels like Hard/Threshold Heart rate 87-93% of max. A tri-specific saddle will be shaped in a way that best fits a triathletes position on a bike with aerobars. MS: Run 25 minutes @ low aerobic intensity, Long Bike: 2:15 WU: Run 10 minutes @ moderate aerobic intensity I have over 20 years of experience helping amateur athletes surpass their goals, while still making sure they have quality time available for their family, friends and career. Consume 60-90+g carb/hr (240-360 calories) from multiple carb sources such as glucose, fructose, and maltodextrin mixtures. 18 mins in upper Z3 + 2 mins recovery in Z1. 10 x 25 kick, RI=0:15 Hard/VO2 Max Heart rate 93-100% of max. The event will typically take you between four and eight hours to complete. CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: Run 55 minutes @ moderate aerobic intensity, Sunday 10 x 25 kick, RI=0:15 MS: 55 minutes @ high aerobic intensity 10 x 25 kick, RI=0:15 WU: 32 minutes @ moderate aerobic intensity Foundation Run: 20 Minutes 8 x 25 @ speed intensity, RI=0:20 Tempo Run: 52 Minutes MS: 5 hours and 10 minutes @ moderate aerobic intensity Swim Fartlek + Sprint: 1800 Yards Swim Base: 2900 Yards MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 In Joe Skipper's case, that's the hotel pool behind the finish line. WU: Run 10 minutes @ low aerobic intensity CD: 350 @ low aerobic intensity. With essential hacks on hydration, staying cool, CAN I DO AN IRONMAN ON SIX MONTHS OF TRAINING? MS: Run 1 hour @ moderate aerobic intensity, Sunday CD: 350 @ low aerobic intensity, Saturday The longer plans start easier and progress more gradually. CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:10 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 You will also do longer workouts at high aerobic intensity and threshold intensity to enhance your ability to sustain a relatively fast pace. WU: 39 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity 1 x (200 FS in Z2 + 200 Pull in Z2 + 30 secs rest). MS: 55 minutes @ moderate aerobic pace Free Beginner Half Ironman Training Plan CD: 350 @ low aerobic intensity, Tempo Bike: 1:35 This is a swim time trial workout. Free 6-month Ironman 70.3 training plan - 220 Triathlon Swim the maximum-intensity segment as though it were a race. WU: Run 10 minutes @ low aerobic intensity 2 x (100 Pull in Z2 + 100 FS in Z3 + 20 sec rests). RELATED:Our Complete Guide to Triathlon Swimming. 10 x 25 kick, RI=0:15 We also use some simple abbreviations to keep things easy to read: This plan is suitable for Beginner or time-limited athletes preparing for an IRONMAN 70.3 triathlon. WU: 200 @ low aerobic intensity Our training plans are for athletes who dont feel the need for a personal coach, but who still want the structure and planning of an expertly-written training program. MS: Run 2 hours and 30 minutes @ moderate aerobic intensity MS: 3 hours and 40 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity 1 x (100 FS Breathe every 5 in Z2 + 20 secs rest). WU: 350 @ low aerobic intensity 10 x 25 kick, RI=0:15 3 x 200 @ threshold intensity, RI=0:30 Tuesday Fitness adaptations take weeks and months to occur, rather than days. WU: 35 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity Swim Base: 2900 Yards Ride on your race day bike, all in Z2. Brick Workout: 1:30 Preferably on the race route. Typically located between the aerobars, inside the frame, or behind the saddle, a bike hydration system will allow you to carry more fluid in a way thats easy to reach and wont affect bike handling. There are usually two 40-minute strength and conditioning sessions per week with our IRONMAN 70.3 triathlon plans. Average weekly training hours are 10:13 with the biggest week at 13:42 hours. Foundation Run: 45 Minutes WU: 10 minutes @ low aerobic intensity This is not your ordinary triathlon; it's a test of endurance, strength, and . Including beginner, intermediate, advanced, masters (40+) and off-season PLANS, Table of Contents (click to scroll to each section), Discounted TrainingPeaks Premium (optional). 10 x 25 kick, RI=0:15 10 x 25 drills, RI=0:10 Fartlek Run: 45 Minutes The Ultimate Ironman Training Plan | Gainful 10 x 25 kick, RI=0:15 Swim Base: 2900 Yards 10 x 25 drills, RI=0:10 MS: 5 hours and 25 minutes @ moderate aerobic intensity However, if you are looking to get a gauge of how long it will take you to finish a half-iron triathlon, Coach, injuries that may affect your ability to train, Dr. Cory Nyamoras tips on finding balance for triathletes, Triathletes Expert Guide on How to Taper, A 20-Week Training Plan For Your First 70.3 Triathlon, How to Choose the Best Sports Drink for Triathlon. Most of your training can be done at chatting pace, but its also good to include some harder efforts. 8 x 50 @ speed intensity, RI=0:20 Olympic-Distance Triathlon CD: 10 minutes @ moderate aerobic intensity, Wednesday By this stage, you could also test yourself with a 1900 non-stop swim. CD: 10 minutes @ moderate aerobic intensity, Saturday 10 x 25 drills, RI=0:10 CD: 250 @ low aerobic intensity, Bike Speed Intervals: 1:10 Wednesday Well-structured half Ironman training plans will factor in periodization, which is the term given to the many phases of training in any given year. You are looking at between 5 and 6 days a week of training sessions. CD: 350 @ low aerobic intensity, Saturday Even those who have never done a triathlon or endurance race before have found that its possible to finish a half-iron race with the right training. To get the 8-week version of this plan and access to the Strength & Conditioning guide, please. You should also include some runs straight after cycling, just to get used to the feeling. Note: Bike and Run workouts are mostly written in duration. CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 35 Minutes 1 x (100 FS in Z2 + 100 Drill in Z2 + 15 secs rest). These aerodynamic, carbon wheels will not only allow you to ride faster, but can also increase comfortdepending on the rim depth and hub/spoke construction. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday MS: 4 x 1 minute @ speed intensity uphill with 2-minute active recoveries Swim Base: 2400 Yards WU: 350 @ low aerobic intensity Photo: Gregory Shamus/Getty Images Ironman Training Plan Week 1. MS: 6 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 WU: Run 10 minutes @ moderate aerobic intensity Thursday RUN | Novice IRONMAN 24 week Training Plan Percentage Running Run Progression . 1 x (300 FS in Z2 + 200 Pull in Z2 + 30 secs rest). How long does it take to train for an Ironman Triathlon? The Ultimate Ironman Training Plan.