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The objective of this training plan is to provide the EXPERIENCED AGE GROUP triathlete with a 24-week structured and periodized plan to successfully prepare for an Ironman distance triathlon (2.4-mile swim / 112-mile bike / 26.2-mile run). don-fink-70-3-competitive-plan. 2 x (15 mins in upper Z3 to low Z4 + 3 min recoveries in Z2). Plan Overview The training plan breaks down the 24-week training schedule into the following periods: 100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest. 1 x (50 FS in Z2 + 150 FS in Z4 + 30 secs rest). One of your weekly runs should be a long run, where you slowly build up to a distance of around 12-miles in the final weeks before the race. Note: our premium plans include fitness tests for smarter, personalised training zones on every workout. 7 0 obj
Just make sure you do at least some of your training outside on the bike you intend to use during your triathlon. <>
3 x (6 mins in Z4 + 2 min recoveries in Z1-Z2). 4 x (90 secs in upper Z5 + 2 min recoveries in Z1-2). PDF. It is written using Zones via heart rate based on percentage of your threshold heart rate. 5 mins in low Z4 + 30 secs recovery in Z1. 2 x (10 mins in upper Z3 to low Z4 + 3 min recoveries in Z2). There are one or two workouts per day, with one day off each week.
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This is your long run for the week and it will progress in duration. All indoor training? 1 0 obj
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To get this in a printable PDF, plus the 8-week version and the Strength & Conditioning guide, please enter your email below. 1 x (100 FS in Z2 + 50 FS in Z4 + 20 secs rest). endobj
Aim to cycle a couple of times per week (or more) and gradually build your longest rides up to 100 km (or 60 miles). You can ride outdoors, or on an indoor trainer. 1 x (100 FS in Z2 + 100 FS in Z4 + 30 secs rest). �Օ1_�b�ʖ��qz�G$�JH��I1�y�a,c���M�����t��~y�Qw��\4���_pѷ-�sL,Fx�d�岌'�3����]KW��t�6T�j�� ڛƦ��"�:��-h���$��B/6����R�]��Iٱ ���
�� ;F&�&�_�7!d�xș���Y���$�H�*ɯ\J��tܠ���ؤ\%��d � View the 12 Weeks To Ironman plan. 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). 5 0 obj
Download All Our FREE PRINTABLE Half IRONMAN®️ 70.3®️ Plans Here! You’ve sauntered through the sprint, owned Olympic distance and now you’re. 6 0 obj
2 x (90 secs in upper Z5 + 2 min recoveries in Z1-2). Do most of your running at chatting pace, even if it means you must include some walking. 2 x (50 FS in Z2 + 50 FS in Z4 + 15 sec rests). Join our community below! 1 x (50 FS in Z2 + 100 FS in Z4 + 30 secs rest). A74�(_�:���~��o�������kh�������Z��$K�\8F�� 4 x (5 mins in low Z4 + 60 sec recoveries in Z1). Zone 1 – Feels like “Easy/Recovery” – Heart rate 68-73% of max.
Think of the event like one long race, rather than three separate events.
This includes two swims, two rides, three runs and a 45-minute strength and conditioning session. Swim Workouts. <>/ExtGState<>/XObject<>/Pattern<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 841.92 595.32] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>>
[���c�%�S�ķ�FȰr�kD�,�(�!q2z}�)oN�( Introducing the IRONMAN Training App. 4 mins in low Z4 + 30 secs recovery in Z1. ���l�zX�@�r�8�b�۬W��5j��9�������� S��j���'��a1X>����/).��0�!tX�ʳ�r�d7G������6���D�m���Aҵ��_2K�"���3 However, swimming is the smallest part of a Half IRONMAN triathlon, and you’ll spend far more time running and cycling. Click here to browse our 8 to 48-week training plans (with email support). Learn more. Ride on your race day bike, all in Z2. 9 mins in upper Z3 + 2 mins recovery in Z1. This is most people’s weakest area, and the aspect they are most concerned about.
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1 x (100 FS in Z2 + 100 Drill in Z2 + 15 secs rest). Every fourth week is an active recovery week, with less training, to help your body recover and adapt. Including beginner, intermediate, advanced, masters (40+) and off-season PLANS, Table of Contents (click to scroll to each section), MyProCoach strongly recommends that you consult with your physician before beginning any exercise program.