half ironman training plan advanced

wu: 350 @ low aerobic intensity ms: 1,650 @ maximim intensity cd: 350 @ low aerobic intensity long run: 1:30 wu: run 10 minutes @ moderate aerobic intensity ms: run 1 hour and 10 minutes @ moderate aerobic intensity cd: run 10 minutes @ moderate aerobic intensity tuesday swim base: 2600 yards wu: 400 @ low aerobic intensity 12 x 25 drills, ri=0:10 ms: 9 x 100 @ moderate aerobic intensity, ri=0:05 12 x 25 @ speed intensity, ri=0:20 12 x 25 kick, ri=0:15 cd: 400 @ low aerobic intensity steady state bike: 1:45 wu: 10 minutes @ moderate aerobic intensity ms: 1 hour and 25 minutes @ high aerobic intensity cd: 10 minutes @ moderate aerobic intensity wednesday swim base: 2900 yards wu: 350 @ low aerobic intensity 6 x 50 drills, ri=0:10 ms: 6 x 200 @ moderate aerobic intensity, ri=0:10 7 x 100 @ moderate aerobic intensity, ri=0:05 cd: 350 @ low aerobic intensity foundation run: 1 hour wu: run 10 minutes @ moderate aerobic intensity ms: run 40 minutes @ moderate aerobic intensity cd: run 10 minutes @ moderate aerobic intensity thursday brick workout: 1:35 wu: bike 1 hour and 15 minutes@ moderate aerobic intensity ms: run 20 minutes @ moderate aerobic intensity friday swim fartlek + sprint: 2800 yards wu: 400 @ low aerobic intensity 12 x 25 drills, ri=0:10 ms: 5 x 200 (50 easy/50 hard) easy = aerobic intensity, hard = threshold intensity, ri=0:20 4 x 100 (25 easy/25 hard) easy = aerobic intensity, hard = threshold intensity, ri=0:10 12 x 25 kick, ri=0:15 cd: 400 @ low aerobic intensity bike power intervals: 1:35 wu: 10 minutes @ moderate aerobic intensity ms: 11 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 35 minutes (including warm-up and cool-down) cd: 10 minutes @ moderate aerobic intensity saturday fartlek run: 45 minutes wu: run 5 minutes @ moderate 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) cd: run 5 minutes @ moderate aerobic intensity long bike: 3:30 wu: 10 minutes @ moderate aerobic intensity ms: 3 hours and 10 minutes @ moderate aerobic intensity cd: 10 minutes @ moderate aerobic intensity sunday swim base: 2600 yards wu: 300 @ low aerobic intensity ms: 2,000 @ moderate aerobic intensity cd: 300 @ low aerobic intensity long run: 1:40 wu: run 10 minutes @ moderate aerobic intensity ms: run 1 hour and 20 minutes @ moderate aerobic intensity cd: run 10 minutes @ moderate aerobic intensity tuesday swim base: 2150 yards wu: 400 @ low aerobic intensity 12 x 25 drills, ri=0:10 ms: 8 x 100 @ moderate aerobic intensity, ri=0:05 10 x 25 @ speed intensity, ri=0:20 cd: 400 @ low aerobic intensity foundation bike: 1:15 wu: 10 minutes @ moderate aerobic pace ms: 55 minutes @ moderate aerobic pace cd: 10 minutes @ moderate aerobic pace wednesday swim base: 2400 yards wu: 350 @ low aerobic intensity 6 x 50 drills, ri=0:10 ms: 7 x 200 @ moderate aerobic intensity, ri=0:10 cd: 350 @ low aerobic intensity foundation run: 35 minutes wu: run 10 minutes @ moderate aerobic intensity ms: run 15 minutes @ moderate aerobic intensity cd: run 10 minutes @ moderate aerobic intensity thursday foundation bike: 1:45 wu: 10 minutes @ moderate aerobic intensity ms: 1 hour and 25 minutes @ moderate aerobic intensity cd: 10 minutes @ moderate aerobic intensity fartlek run: 40 minutes wu: run 5 minutes @ moderate aerobic intensity ms: 8 x 30 seconds @ vo2max intensity with enough active recovery to reach total workout time of 40 minutes (including warm-up and cool-down) cd: run 5 minutes @ moderate aerobic intensity friday swim fartlek + sprint: 2100 yards wu: 400 @ low aerobic intensity 12 x 25 drills, ri=0:10 ms: 5 x 200 (50 easy/50 hard) easy = aerobic intensity, hard = threshold intensity, ri=0:20 cd: 400 @ low aerobic intensity bike power intervals: 1:20 wu: 10 minutes @ moderate aerobic intensity 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) cd: 10 minutes @ moderate aerobic intensity saturday brick workout: 1:45 wu: bike 1 hour and 15 minutes@ moderate aerobic intensity ms: run 30 minutes @ moderate aerobic intensity sunday swim base: 2200 yards wu: 350 @ low aerobic intensity ms: 1,500 @ moderate aerobic intensity cd: 350 @ low aerobic intensity long run: 1:20 wu: run 10 minutes @ moderate aerobic intensity ms: run 1 hour @ moderate aerobic intensity cd: run 10 minutes @ moderate aerobic intensity the build phase of training begins today.




swim 1.5 km bike 40 km run 10 km tuesday swim base: 3250 yards wu: 400 @ low aerobic intensity 12 x 25 drills, ri=0:10 ms: 8 x 100 @ moderate aerobic intensity, ri=0:05 7 x 150 @ vo2max intensity, ri=1:15 12 x 25 kick, ri=0:15 cd: 400 @ low aerobic intensity tempo bike: 2 hours wu: 35 minutes @ moderate aerobic intensity ms: 2 x 20 minutes @ threshold intensity, with 10 minutes active recovery cd: 35 minutes @ moderate aerobic intensity wednesday swim base: 3100 yards wu: 350 @ low aerobic intensity 6 x 50 drills, ri=0:10 ms: 7 x 200 @ moderate aerobic intensity, ri=0:10 7 x 100 @ moderate aerobic intensity, ri=0:05 cd: 350 @ low aerobic intensity tempo run: 1 hour wu: run 10 minutes @ low aerobic intensity ms: run 40 minutes @ threshold intensity cd: run 10 minutes @ low aerobic intensity thursday brick workout: 2:30 wu: bike 1 hour and 45 minutes@ high aerobic intensity ms: run 45 minutes @ high aerobic intensity friday swim fartlek + sprint: 3200 yards wu: 400 @ low aerobic intensity 12 x 25 drills, ri=0:10 ms: 4 x 400 @ threshold intensity, ri=1:15 4 x 50 @ speed in tensity, ri=0:20 12 x 25 kick, ri=0:15 cd: 400 @ low aerobic intensity bike long hill climbs: 1:40 wu: 10 minutes @ moderate aerobic intensity ms: 2 x 8-minute hill climbs @ vo2max intensity with enough recovery to reach total workout time of 1 hour and 40 minutes (including warm-up and cool-down) cd: 10 minutes @ moderate aerobic intensity saturday long bike: 4:45 wu: 10 minutes @ moderate aerobic intensity ms: 4 hours and 25 minutes @ moderate aerobic intensity cd: 10 minutes @ moderate aerobic intensity run lactate intervals: 56 minutes wu: run 10 minutes @ low aerobic intensity ms: 6 x 3 minutes @ vo2max intensity with 3-minute active recoveries @ low aerobic intensity cd: run 10 minutes @ low aerobic intensity sunday swim base: 3400 yards wu: 300 @ low aerobic intensity ms: 2,800 @ moderate aerobic intensity cd: 300 @ low aerobic intensity long run: 2:30 wu: run 10 minutes @ moderate aerobic intensity ms: run 2 hours and 10 minutes @ moderate aerobic intensity cd: run 10 minutes @ moderate aerobic intensity tuesday swim base: 3250 yards wu: 400 @ low aerobic intensity 12 x 25 drills, ri=0:10 ms: 8 x 100 @ moderate aerobic intensity, ri=0:05 7 x 150 @ vo2max intensity, ri=1:00 12 x 25 kick, ri=0:15 cd: 400 @ low aerobic intensity tempo bike: 2:05 wu: 45 minutes @ moderate aerobic intensity ms: 40 minutes @ threshold intensity cd: 40 minutes @ moderate aerobic intensity wednesday swim base: 3200 yards wu: 350 @ low aerobic intensity 6 x 50 drills, ri=0:10 ms: 7 x 200 @ moderate aerobic intensity, ri=0:10 7 x 100 @ moderate aerobic intensity, ri=0:05 cd: 350 @ low aerobic intensity tempo run: 1 hour wu: run 10 minutes @ low aerobic intensity ms: run 40 minutes @ threshold intensity cd: run 10 minutes @ low aerobic intensity thursday steady state bike: 2:15 wu: 10 minutes @ moderate aerobic intensity ms: 1 hour and 55 minutes @ high aerobic intensity cd: 10 minutes @ moderate aerobic intensity run lactate intervals: 55 minutes wu: run 10 minutes @ low aerobic intensity ms: 5 x 4 minutes @ vo2max intensity with 3-minute active recoveries @ low aerobic intensity cd: run 10 minutes @ low aerobic intensity friday swim fartlek + sprint: 3200 yards wu: 400 @ low aerobic intensity 12 x 25 drills, ri=0:10 ms: 5 x 400 @ threshold intensity, ri=1:00 4 x 50 @ speed in tensity, ri=0:20 12 x 25 kick, ri=0:15 cd: 400 @ low aerobic intensity bike lactate intervals: 1:35 wu: 10 minutes @ moderate aerobic intensity ms: 8 x 3-minute intervals @ vo2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 35 minutes (including warm-up and cool-down) cd: 10 minutes @ moderate aerobic intensity saturday brick workout: 3:25 wu: bike 2 hours and 30 minutes @ moderate aerobic intensity ms: run 55 minutes @ moderate aerobic intensity sunday swim base: 2712 yards this is a swim time trial workout.

this training plan is designed for those who are looking to achieve a lifetime peak performance at the half-ironman distance. the first 8 weeks of this training plan constitute the base similar to the intermediate plan, the advanced training plan is perfect for those athletes utilizing a gps running watch, a solid training plan equals athlete success:”my race went well, smashed my goal of 5:45 with a 5:04. the plan was, 12 week half ironman training plan pdf, rg active half ironman training plan, rg active half ironman training plan, 16 week half ironman training plan, 24 week half ironman training plan.

our free ironman 70.3 triathlon training plans will help you race faster in your next half-ironman race fitness: cycle 90mins, run 45mins, swim 800m; level: intermediate to advanced our extensive range of training plans require full membership and are available on macca’s 70.3 – advanced plan at the pointy end of your age group, then this 16-week half distance plan is designed for you. view 5 half-ironman plans, 20 week half ironman training plan intermediate, 18 week half ironman training plan pdf, half ironman duathlon training plan, ironman 70.3 training plan sub 5 hour

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