MS: 9 x 100 @ moderate aerobic intensity, RI=0:05 10 x 25 drills, RI=0:10 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday The last two weeks of this training plan are a taper period. CD: 350 @ low aerobic intensity, Saturday MS: 7 x 1-minute 30-second intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 45 minutes (including warm-up and cool-down) WU: Run 10 minutes @ low aerobic intensity MS: Run 1 hour @ moderate aerobic intensity, Sunday (Beginners starting from scratch should plan a 1-2 year Ironman training plan) How Long to Train for an Ironman. WU: Run 10 minutes @ moderate aerobic intensity 3 x 200 @ threshold intensity, RI=0:45 CD: Run 5 minutes @ moderate aerobic intensity, Thursday MS: 2,112 @ maximim intensity WU: Run 10 minutes @ moderate aerobic intensity MS: 2 x 20 minutes @ threshold intensity, with 10 minutes active recovery 6 x 200 @ threshold intensity, RI=0:30 Recovery Run: 25 Minutes CD: 350 @ low aerobic intensity, Saturday CD: 350 @ low aerobic intensity, Saturday CD: 350 @ low aerobic intensity, Foundation Bike: 1:30 MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 6 x 50 @ speed intensity, RI=0:20 WU: 350 @ low aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Thursday This is IRONMAN 140.6 Training Plan Schedule that runs for a total of 30 weeks. 10 x 25 kick, RI=0:15 WU: 350 @ low aerobic intensity 10 x 25 kick, RI=0:15 Swim Base: 2700 Yards WU: 350 @ low aerobic intensity CD: 350 @ low aerobic intensity, Saturday Take your training and racing to the next level with WKO5 and Best Bike Split. Foundation Run: 45 Minutes 10 x 25 drills, RI=0:10 WU: 350 @ low aerobic intensity WU: 300 @ low aerobic intensity Fartlek Run: 45 Minutes CD: 350 @ low aerobic intensity, Friday CD: 10 minutes @ moderate aerobic intensity. CD: Run 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Saturday Swim Base: 2900 Yards WU: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 1550 Yards It’s a relatively low-volume plan that is appropriate for less experienced and competitive athletes and for athletes of any level of experience and competitiveness who don’t have a lot of time to train. Since there’s no such thing as an optimal plan which fits everyone’s level of fitness and background, I’m going to have to make a few assumptions to create a plan that’s not too generalized. CD: 350 @ low aerobic intensity, Saturday 10 x 25 kick, RI=0:15 10 x 25 drills, RI=0:10 Swim Fartlek + Sprint: 1800 Yards The first 8 weeks of this training plan constitute the base phase of training. MS: Run 35 minutes @ moderate aerobic intensity Significant endurance experience.Even if you are new to triathlon, you shouldn’t have been on the couch for the last year under a pile of pizza boxes before beginning this plan. CD: 10 minutes @ moderate aerobic intensity, Saturday 24 week half ironman training provides a comprehensive and comprehensive pathway for students to see progress after the end of each module. Or maybe you even have an ambition to earn a qualifying slot for the Ironman World Championship. MS: 2 hours and 40 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 CD: 31 minutes @ moderate aerobic intensity, Wednesday WU: 10 minutes @ moderate aerobic intensity MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2500 Yards CD: Run 10 minutes @ low aerobic intensity, Thursday WU: 350 @ low aerobic intensity Swim Base: 3100 Yards 8 x 100 @ VO2max intensity, RI=0:30 10 x 25 drills, RI=0:10 Swimming: The swim portion of the half Ironman is 1.5 miles and a set of swimming workouts for the entire program can be found at the bottom of this page.They were designed for training … MS: 5 hours and 25 minutes @ moderate aerobic intensity ... Finishing a half-marathon in under 1:24 requires a strong will, strength and endurance. MS: 1 hour and 25 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity 10 x 25 kick, RI=0:15 Swim Base: 1900 Yards WU: 350 @ low aerobic intensity MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 Fartlek Run: 45 Minutes MS: Run 2 hours and 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Long Run: 2:30 10 x 25 kick, RI=0:15 8 x 25 @ speed intensity, RI=0:20 CD: 350 @ low aerobic intensity. CD: 350 @ low aerobic intensity, Wednesday MS: 6 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 Tuesday 10 x 25 drills, RI=0:10 MS: Run 30 minutes @ threshold intensity WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity Swim Fartlek + Sprint: 2350 Yards These 24 weeks provide the perfect balance of challenging training and time efficiency. Running Hill Repeats: 34 Minutes 10 x 25 kick, RI=0:15 Thursday Brick Workout: 1:45 The build phase of training begins this week. 10 x 25 kick, RI=0:15 CD: 10 minutes @ low aerobic intensity, Thursday MS: 4 hours and 25 minutes @ moderate aerobic intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 45 minutes (including warm-up and cool-down) Run 15 minutes @ moderate aerobic intensity, Friday 10 x 25 kick, RI=0:15 CD: 10 minutes @ moderate aerobic intensity, Sunday CD: 250 @ low aerobic intensity, Tuesday 10 x 25 drills, RI=0:10 MS: Run 35 minutes @ low aerobic intensity, Sunday 10 x 25 kick, RI=0:15 MS: 1,000 @ moderate aerobic intensity Foundation Bike: 1:45 WU: 350 @ low aerobic intensity MS: 8 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 10 x 25 drills, RI=0:10 10 x 25 drills, RI=0:10 This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 140.6 while balancing life and training. Athlete Level = Advanced; Length = 24 weeks (6 months); Off Sun = You have no workout sessions on Sunday during training… MS: 40 minutes @ moderate aerobic intensity MS: 3 x 100 @ VO2max intensity, RI=1:00 CD: Run 10 minutes @ moderate aerobic intensity, Friday MS: Run 25 minutes @ low aerobic intensity, Long Bike: 2:15 MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 MS: 3 hours and 25 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Long Bike: 2 Hour WU: Run 10 minutes @ low aerobic intensity MS: 3 hours and 55 minutes @ moderate aerobic intensity MS: 9 x 1-minute intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) MS: 2,800 @ moderate aerobic intensity MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 CD: 350 @ low aerobic intensity. WU: 250 @ low aerobic intensity h�bbd```b``6�+�l��D�^�|�d/X�
L This is a swim time trial workout. 9 x 25 @ speed intensity, RI=0:10 Foundation Run: 20 Minutes MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 It peaks with 6,700 yards of swimming, 5 hours and 20 minutes of cycling, and 3 hours and 7 minutes of running in Week 17. Here’s what I’ve based this plan on: 1. Train smarter, race faster, and crush your tri goals. 10 x 25 drills, RI=0:10 For us, ordinary people, a 16-week Ironman training plan or 24-week Ironman training plan allows for adequate planning and preparation. 10 x 25 kick, RI=0:15 This 12-week Ironman training plan will help get you ready to face the ultimate endurance challenge. 10 x 25 drills, RI=0:10 CD: 10 minutes @ moderate aerobic intensity, Wednesday CD: 10 minutes @ moderate aerobic intensity, Wednesday WU: 300 @ low aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Foundation Run: 35 Minutes MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 WU: 350 @ low aerobic intensity Swim Base: 1900 Yards Long Bike: 2 Hours MS: 3,500 @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity Tuesday Download Ironman training plan weeks 5-8. MS: 2 x 16 minutes @ threshold intensity with 10 minutes active recovery CD: Run 10 minutes @ moderate aerobic intensity, Tempo Bike: 1:30 Physical training comes from mostly short sessions but 5-6 days per week with 1-2 workouts per day. CD: 350 @ low aerobic intensity, Saturday CD: 350 @ low aerobic intensity, Saturday WU: Run 10 minutes @ moderate aerobic intensity MS: Run 30 minutes @ low aerobic intensity, Long Bike: 2:30 CD: Run 10 minutes @ moderate aerobic intensity, Tuesday CD: 10 minutes @ moderate aerobic intensity. MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks. 10 x 25 drills, RI=0:10 Steady State Bike: 2 Hours Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. MS: Run 30 minutes @ moderate aerobic intensity, Friday WU: 350 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity WU: 250 @ low aerobic intensity MS: Run 25 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity WU: 21 minutes @ moderate aerobic intensity MS: 1 hour and 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity Foundation Bike: 30 Minutes 10 x 25 drills, RI=0:10 Long Bike: 4 Hours CD: 350 @ low aerobic intensity, Tuesday WU: 10 minutes @ low aerobic intensity Swim Base: 2600 Yards WU: Run 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity Wednesday MS: 1 hour and 25 minutes @ high aerobic intensity Race Simulation workouts (denoted as RS in the training plan) are included at Week 13, Week 23 and Week 29. MS: 2,800 @ moderate aerobic intensity CD: 33 minutes @ moderate aerobic intensity, Wednesday 10 x 25 drills, RI=0:10 10 x 25 drills, RI=0:10 WU: 350 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: 1,200 @ moderate aerobic intensity Choose from thousands of plans to help guide your training. CD: 350 @ low aerobic intensity, Bike Long Hill Climbs: 1:30 WU: Run 10 minutes @ moderate aerobic intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 WU: 350 @ low aerobic intensity MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 Steady State Bike: 1:10 10 x 25 kick, RI=0:15 MS: 8 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) MS: Run 25 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday 4 x 50 @ speed intensity, RI=0:20 The conditioning priorities in this phase are developing aerobic capacity and building endurance. CD: Run 10 minutes @ moderate aerobic intensity Week 13 is an Olympic-distance race simulation; Week 23 is a half Ironman-distance race simulation; Week … WU: 35 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity. A beginner triathlete needs to start with 12 months of training to complete an Ironman. WU: Bike 1 hour @ moderate aerobic intensity This mid-level Ironman training plan is custom made for those who want to do more than just finish an Ironman. Get a Training Plan. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: Run 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity Swim Base: 2300 Yards CD: Run 10 minutes @ moderate aerobic intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 CD: 250 @ low aerobic intensity, Long Run: 1:20 WU: 350 @ low aerobic intensity MS: 7 x 75 @ VO2max intensity, RI=0:45 MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 CD: 10 minutes @ moderate aerobic intensity, Saturday MS: 1,800 @ moderate aerobic intensity 5 Miles Main Set - 5x100m (1200m total) 45 minutes with 6x:20 second relaxed sprints 30 Miles 6 Miles. CD: 350 @ low aerobic intensity, Long Run: 2:40 12 x 25 @ speed intensity, RI=0:20 View the Your Best Ever 70.3 plan. CD: 350 @ low aerobic intensity, Tempo Bike: 1:55 5 x 200 @ threshold intensity, RI=0:30 CD: 10 minutes @ moderate aerobic intensity, Wednesday CD: 10 minutes @ moderate aerobic intensity, Friday WU: 10 minutes @ moderate aerobic intensity This plan starts with an initial baseline testing week (4 days/week) followed by a 4 week base training (5 days/week) development plan … Swim Fartlek: 3100 Yards CD: Run 10 minutes @ moderate aerobic intensity, Tuesday MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 WU: 10 minutes @ recovery intensity h�b```f``Z�������A��X�c��"���.�'rg��:y��!��,:�ݫ��M�o��6���e�Z���+��jp00�wt �� �
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MS: 34 minutes @ threshold intensity 10 x 25 drills, RI=0:10 WU: Run 10 minutes @ low aerobic intensity CD: 250 @ low aerobic intensity, Tuesday MS: Run 40 minutes @ moderate aerobic intensity `). CD: Run 10 minutes @ low aerobic intensity, Thursday You will also do longer workouts at high aerobic intensity and threshold intensity to enhance your ability to sustain a relatively fast pace. MS: Run 25 minutes @ moderate aerobic intensity WU: 200 @ low aerobic intensity CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:10 �����x��GT�
�z^8}�gc������e=���ٯ�&�$�z�ä��%Q�`�˱�_�Zꩁ��rnr���P�J�� N�~�9����_p��a MS: Run 35 minutes @ low aerobic intensity, Long Bike: 4:15 Swim Base: 2900 Yards MS: 4 x 100 @ VO2max intensity, RI=1:00 10 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity WU: 39 minutes @ moderate aerobic intensity WU: Run 5 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:15 CD: 20 minutes @ moderate aerobic intensity, Wednesday CD: 10 minutes @ moderate aerobic intensity, Sunday Brick Workout: 2:50 Foundation Run: 40 Minutes MS: 38 minutes @ threshold intensity CD: Run 10 minutes @ low aerobic intensity, Friday MS: Run 16 minutes @ threshold intensity WU: 350 @ low aerobic intensity Swim Fartlek + Sprint: 1200 Yards 8 x 25 drills, RI=0:10 CD: 10 minutes @ moderate aerobic intensity, Sunday WU: 10 minutes @ moderate aerobic intensity Swim Fartlek + Sprint: 2900 Yards You can also use this time to address any technical issues. 10 x 25 drills, RI=0:10 Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout. MS: Run 22 minutes @ threshold intensity CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:20 Starting 24 weeks before the Taupo Ironman 70.3 (on 25 June 2018), this plan progresses through phases to build you to your peak performance.Each week … Weeks: 12; … 10 x 25 kick, RI=0:15 WU: Run 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity 10 x 25 drills, RI=0:10 10 x 25 @ speed intensity, RI=0:20 CD: 10 minutes @ moderate aerobic intensity, Sunday MS: Run 15 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 35 Minutes Recovery Run: 35 Minutes Perhaps you are returning to an Ironman event you have done in the past and you want to better your time. WU: 10 minutes @ moderate aerobic pace Swim Fartlek + Sprint: 1950 Yards MS: 11 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) Brick Workout: 1:30 MS: 3,200 @ maximum intensity Swim Fartlek + Sprint: 1950 Yards WU: 10 minutes @ moderate aerobic intensity MS: Run 2 hours and 20 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Tempo Bike: 1:40 WU: Bike 1 hour @ moderate aerobic intensity Swim Base: 1800 Yards 10 x 25 drills, RI=0:10 WU: 37 minutes @ moderate aerobic intensity Half-Ironman Triathlon WU: 10 minutes @ moderate aerobic intensity MS: Bike 40 km MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 Swim Base: 3100 Yards Get 15% Off Membership →, 5 Tips for Keeping Your Sanity While Training for Ironman, How to Set Up a Triathlon Training Plan in Active Pass. CD: 10 minutes @ recovery intensity, Sunday 5 x 150 @ VO2max intensity, RI=1:15 CD: 250 @ low aerobic intensity, Long Run: 1:05 WU: 10 minutes @ moderate aerobic intensity Swim Base: 2000 Yards 6 x 50 @ speed intensity, RI=0:20 MS: Run 24 minutes @ threshold intensity Swim Base: 2650 Yards CD: 350 @ low aerobic intensity, Long Bike: 3:45 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 WU: 10 minutes @ moderate aerobic intensity MS: 7 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 30 minutes (including warm-up and cool-down) View the 12 Weeks To Ironman plan. MS: 10 x 1 minute @ VO2max intensity with 1-minute active recoveries @ low aerobic intensity WU: 300 @ low aerobic intensity 10 x 25 kick, RI=0:15 Swim Base: 2600 Yards WU: Run 10 minutes @ moderate aerobic intensity Build phase – Steadily increasing training … MS: 55 minutes @ high aerobic intensity CD: 350 @ low aerobic intensity, Long Run: 1:40 MS: 32 minutes @ threshold intensity WU: Run 10 minutes @ low aerobic intensity MS: 8 x 1-minute 30-second intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 50 minutes (including warm-up and cool-down) Brick Workout: 4:30 Get matched with a certified coach or search the directory. This is a swim time trial.