MS: Run 15 minutes @ moderate aerobic intensity It features 3 swims, 3 rides, 3 runs, and a bike-run brick workout per week. A half Ironman is a big step-up from the standard Tri. MS: 5 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) Download the app. To get through a long race like a half-iron, youre going to need a lot of gear. 6 x 25 @ speed intensity, RI=0:20 The Expert-Curated, Triathlete-Approved Race Week Menu, Gain (Dont Lose) Ground At Your Next Aid Station, A 20-Week Training Plan for Your First 70.3 Triathlon, Super Simple Ironman 70.3 Triathlon Training Plan, Triathletes Complete Guide on How to Train for an Ironman, In Case Youve Forgotten, 70.3 Season Starts Soon, The Most-Read Triathlete Articles of 2022, 58 seconds per 100 slower than your 400 time, 85% of functional threshold power (FTP) or maximum heart rate. If you are a weaker swimmer but an experienced runner, dont shy away from spending more time in the water and less time out running, although be aware that learning to run off the bike is very different to standalone running and can take time to get used to. WU: Bike 3 hours and 30 minutes @ moderate aerobic intensity Brick Workout: 2:50 10 x 25 drills, RI=0:10 CD: Run 10 minutes @ low aerobic intensity, Thursday Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. This plan is spread across the 20 weeks to allow you to progress while minimizing the risk of overtraining and injury. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: Run 10 minutes @ moderate aerobic intensity It varies from athlete to athlete based on personal preference, but sports dietitian Susan Kitchen lays out the core tents in herHalf Ironman (70.3) Nutrition Plan: Some additional resources to help you establish your nutrition and hydration strategy for your half Ironman race: Will you become a half-iron finisher this year? Tri-specific clothing will have padded shorts and material that you can wear the entire race without changing, if preferred. CD: 10 minutes @ moderate aerobic intensity, Wednesday Swim Fartlek + Sprint: 2900 Yards WU: Run 10 minutes @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity This is most peoples weakest area, and the aspect they are most concerned about. CD: Run 10 minutes @ low aerobic intensity, Thursday WU: 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Tempo Run: 1:05 With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2000 m/yards with rests, ride for 2 hrs 30 mins and run for 75 mins but not all on the same day. Need even more help on where to prioritize your spending? Hard/VO2 Max Heart rate 93-100% of max. Unlike sprint- and Olympic-distance triathlons, which can mostly be completed on the energy stored in the muscles and liver, a half Ironman will require you to top off your glycogen stores throughout the race by eating at strategic points throughout the event. MS: Run 25 minutes @ low aerobic intensity, Long Bike: 2:15 WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 MS: Run 30 minutes @ low aerobic intensity, Long Bike: 3:15 Dont worry, you will always be able to access your completed workouts and your TrainingPeaks login credentials will stay the same. MS: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Foundation Run: 1 Hour MS: 7 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 30 minutes (including warm-up and cool-down) Athletes who are highly motivated and able to follow basic instructions find they can navigate these training plans with great success. It takes time, dedication, and a solid 70.3 training plan. CD: 10 minutes @ moderate aerobic intensity, Saturday 10 x 25 kick, RI=0:15 There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half-Ironman in Week 20. Swim Base: 2650 Yards Swim Base: 1900 Yards MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 10 x 25 drills, RI=0:10 This is broken down into swim, bike, and run legs within the race: When searching for a half Ironman near you, its common to discover that these races have a lot of different names, despite being the same mileage. WU: Run 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday CD: Run 10 minutes @ moderate aerobic intensity, Tuesday MS: 2,112 @ maximim intensity CD: 10 minutes @ moderate aerobic intensity, Foundation Run: 55 Minutes Do not underestimate what it takes to complete a half-ironman, be well prepared by following the training programme closely and spend time blending the training into your lifestyle. Free Ironman 70.3 Training Plans - 220 Triathlon Swim Base: 3900 Yards 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) The right Ironman training plan can help you perform your best on race day. WU: 350 @ low aerobic intensity 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) MS: 55 minutes @ high aerobic intensity Eating protein and carbohydrate within the recovery window, when your body is most receptive to fuel, helps your body to repair the muscles and grow back stronger. WU: 10 minutes @ moderate aerobic pace Week 4 - Activity Recovery Week (5 hrs 13 mins), Week 8 - Activity Recovery Week (6 hrs 11 mins). CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Your Courage & Commitment. WU: 10 minutes @ moderate aerobic intensity