WU: 24 minutes @ moderate aerobic intensity People who use training plans have been shown to be twice as likely to succeed in reaching their goals. Swim Base: 2900 Yards WU: 10 minutes @ moderate aerobic pace Tempo Run: 36 Minutes 8 x 25 @ speed intensity, RI=0:20 WU: 10 minutes @ moderate aerobic intensity An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. 4 x 50 @ speed intensity, RI=0:20 9 x 50 @ speed intensity, RI=0:15 After the first event, you can fine-tune your racing strategy to hit specific time goals on the swim, bike, and run. 10 x 50 @ speed intensity, RI=0:20 This training plan will help you achieve such goals in a time efficient way that still allow you to please your boss and enjoy your family. 4 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). The Ultimate Ironman Training Plan. WU: 350 @ low aerobic intensity 10 x 25 kick, RI=0:15 2 x (15 mins in upper Z3 to low Z4 + 3 min recoveries in Z2). This plan is spread across the 20 weeks to allow you to progress while minimizing the risk of overtraining and injury. Brick Workout: 2:30 Typically, these are structured as follows: RELATED: Triathletes Expert Guide on How to Taper. Training for a half Ironman is a great way to challenge yourself, make new friends, and explore the world of swim, bike, and run. Some people pick races for the scenery or destination appeal. FS Freestyle (also known as Front Crawl). *Plus, youll also receive free regular training tips from head coach Phil Mosley! The best way to approach this is by following an expertly designed training plan. Looking to race a half-Ironman distance in the next six months? 10 x 25 drills, RI=0:10 CD: 350 @ low aerobic intensity, Tempo Bike: 1:55 WU: Run 10 minutes @ moderate aerobic intensity 2 x (50 Back in Z2 + 50 Breast in Z2 + 15 sec rests). Ironman and Challenge Family also put on world championships for the 70.3 and middle distance triathlon, respectively. This is typically six to eight weeks before the race (depending on the athlete and their experience). 4. Swim Base: 2600 Yards In Joe Skipper's case, that's the hotel pool behind the finish line. But you will also maximize your aerobic capacity and build high-intensity fatigue resistance and efficiency through challenging high-intensity workouts including swim sprint intervals, cycling speed intervals, and running hill repetitions. You'll need a decent base level of fitness and an understanding of working at differing levels of intensity. MS: 3 hours and 25 minutes @ moderate aerobic intensity MS: Run 35 minutes @ low aerobic intensity, Long Bike: 4:15 CD: 250 @ low aerobic intensity, Long Run: 1:05 10 x 50 @ speed intensity, RI=0:20 CD: 10 minutes @ moderate aerobic pace, Friday WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity This is not your ordinary triathlon; it's a test of endurance, strength, and . If youre increasing your activity levels above what youre used to, youre going to need more fuel in the tank. Fartlek Run: 45 Minutes WU: 350 @ low aerobic intensity 10 x 25 kick, RI=0:15 CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 40 Minutes WU: Run 10 minutes @ moderate aerobic intensity MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 CD: 350 @ low aerobic intensity, Saturday Your training during that time period will consist anywhere from 10-25 hours per week, depending on where you are in your training phases. MS: Run 45 minutes @ moderate aerobic intensity, Sunday Race-specific work, including race pace work, open-water swimming, practicing nutrition and transition rehearsal. MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 WU: 10 minutes @ moderate aerobic intensity If youre not a confident swimmer, its a good idea to sign up for a series of adult improver swim lessons before you start a triathlon training program.