4 mins in low Z4 + 30 secs recovery in Z1. endobj 1 x (100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest). The training you do in those 6 to 8 months leading up to that period will allow you to be able to train specifically for your IRONMAN event. 1 x (100 FS Breathe every 3 in Z2 + 20 secs rest). 2 x (3 mins in low Z5 + 2 min recoveries in Z1). endobj BUILD – Do each rep slightly faster than the previous. The sooner you start, the more time you have to build up your fitness gradually. Strength & Conditioning guide, coach's tips and more! 4 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). Like what you see? 4 x (5 mins in low Z4 + 60 sec recoveries in Z1). <> 1 x (100 FS in Z2 + 100 Drill in Z2 + 20 secs rest). Average weekly training hours are 7:00 with the biggest week at 9:19 hours. FS – Freestyle (also known as Front Crawl). There are one or two workouts per day, with one day off each week. 2 x (100 Pull in Z2 + 100 FS in Z3 + 20 sec rests). To get this in a printable PDF, plus the 8-week version and the Strength & Conditioning guide, please enter your email below. Zone 1 – Feels like “Easy/Recovery” – Heart rate 68-73% of max. This short training plan is suitable for Advanced amateur triathletes, aiming to achieve peak fitness for IRONMAN 70.3 triathlon. Easy/steady swim in Z2. 7 0 obj 1 x (100 FS Breathe every 5 in Z2 + 20 secs rest). However, swimming is the smallest part of a Half IRONMAN triathlon, and you’ll spend far more time running and cycling. Do most of your running at chatting pace, even if it means you must include some walking. 2 x (3 mins in lower Z5 + 2 min recoveries in Z1-Z2). The swim workouts are numbered in the programme and I have attached a separate document which has … This includes two swims, two rides, three runs and a 45-minute strength and conditioning session. 18 mins in upper Z3 + 2 mins recovery in Z1. Average weekly training hours are 10:13 with the biggest week at 13:42 hours. 13 mins in upper Z3 + 2 mins recovery in Z1. 7 mins in low Z4 + 60 secs recovery in Z1. 4 x (4 mins in low Z4 + 60 secs recoveries in Z1). <> 1 x (100 FS in Z2 + 200 Pull in Z2 + 20 secs rest). KICK – Kick with a float held out in front. 2 x (300 FS in Z2 + 50 FS in Z4 + 15 sec rests). 1 x (100 FS in Z2 + 100 Pull in Z3 + 20 secs rest). We've got a plan for that. This 12-week Ironman training plan will help get you ready to face the ultimate endurance challenge. Download Your Free Printable PDF Plans Here! Save your legs for next week. A74�(_�:���~��o�������kh�������Z��$K�\8F�� 3 mins in Z2, 3 x (4 mins in low Z4 + 60 sec recoveries in Z1). This is most people’s weakest area, and the aspect they are most concerned about. Research has shown that you are twice as likely to reach your goals if you train with a structured plan. 1 x (200 FS in Z2 + 300 Pull in Z2 + 30 secs rest). 1 x (50 FS in Z2 + 100 FS in Z4 + 30 secs rest). 12 0 obj 3 x (4mins in low Z4 + 60 sec recoveries in Z1). <> My goal was to prepare a time-efficient, effective training plan that guides you through your final seven weeks of Ironman training. There are one or two workouts per day, with one day off each week. There is usually one workout per day (sometimes two), with one day off each week. Nice easy run in Z2, preferably at race venue. 9 0 obj This free training plan is written to prepare you to finish your first Ironman. Matt Fitzgerald provides a simple-to-follow 16 week training plan for the half 2 x (50 FS in Z2 + 50 FS in Z4 + 20 sec rests). About the program. endstream 4 x (3 mins in Z4 + 60 sec recoveries in Z1 to Z2). Preview Phil's PREMIUM plans now... From 6-48 weeks, free email coach support, advanced tracking software and more! Download All Our FREE PRINTABLE Half IRONMAN®️ 70.3®️ Plans Here! 1 x (200 FS in Z2 + 200 Pull in Z2 + 30 secs rest). 20 mins in upper Z3 + 2 mins recovery in Z1. While it is just a beginner’s plan, the hours per week start at a significant 8 hours and quickly move up to 15-18. 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. Zone 4 – Feels like “Hard/Threshold” – Heart rate 87-93% of max. For a beginner who has some recent background in fitness or sport, we suggest you give yourself at least 20 weeks to get fit and ready for an IRONMAN 70.3 triathlon. endobj Not everyone can fit them in around their busy lives, on top of their swimming, cycling and running, but it’s great if you can. Aim to cycle a couple of times per week (or more) and gradually build your longest rides up to 100 km (or 60 miles). Just to check your bike is working ok and to get a feel for the route. To get fit enough to conquer an IRONMAN 70.3, you will need to train at least twice per week in each discipline (swim, bike and run). Zone 2 – Feels like “Steady/Endurance” – Heart rate 73-80% of max. They will gradually build your endurance. 1 0 obj Join our community below! 15 mins in upper Z3 + 2 mins recovery in Z1. He founded MyProCoach in 2010 to to offer the world’s most comprehensive range of online training plans, all designed to help you enjoy the same success that my athletes and I have, while still making sure you have quality time for your family, friends and career (read 190+ detailed reviews here). 9 mins in low Z4 + 60 secs recovery in Z1. By this stage, you could also test yourself with a 1900 non-stop swim. 2 x (20 mins in low to mid Z3 + 3 min recoveries in Z2). ",#(7),01444'9=82. Super Simple Ironman 70.3 Triathlon Training Plan By Triathlete.com Published Sep 3, 2010 Updated Mar 25, 2014 at 3:49 PM UTC Jump into a half Ironman with Matt Fitzgerald's easy to follow training plan. Zone 3 – Feels like “Mod. endobj 1 x (100 FS in Z2 + 100 Pull in Z4 + 20 secs rest). Y��-�)�,۳��J��y�`1����r�L��`:�m 1 x (100 FS in Z2 + 50 FS in Z4 + 20 secs rest). 3 x (4 mins in low Z4 + 60 sec recoveries in Z1). We include these workouts in our training plans too, in the lead up to race day. 2 x (90 secs in upper Z5 + 2 min recoveries in Z1-2). With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2200 m/yards with rests, ride for 2 hrs 40 mins and run for 90 mins – but not all on the same day. 6 0 obj 1 x (50 Pull in Z2 + 50 Pull in Z4 + 20 secs rest). Here are the facts you’ll need to know. It is capped at 10 hours and four days per week. Slowly increase the duration of your workouts each week, so that you’re eventually able to swim a 2.5km session (with frequent short rests). <> 4 0 obj 12 mins in upper Z3 + 2 mins recovery in Z1. endobj 2 x (50 Breast in Z2 + 50 Back in Z2 + 15 sec rests). IRONMAN Training Companion. The free 8 and 12-week training plans on this page give you an idea of what to expect, but you may also benefit from a longer plan that starts easier and ramps-up more gradually. 2 x (10 mins in upper Z3 to low Z4 + 3 min recoveries in Z2). <> Unsubscribe at any time. It is written using Zones via heart rate based on percentage of your threshold heart rate. People who use training plans have been shown to be twice as likely to succeed in reaching their goals. 1 x (200 FS in Z2 + 100 Pull in Z2 + 20 secs rest). ?��q;I�&���Dh_fE̳� 1 x (150 FS in Z2 + 50 FS in Z4 + 20 secs rest). The plan builds up to race day and helps improve your fitness and confidence for your target event. I have over 20 years of experience helping amateur athletes surpass their goals, while still making sure they have quality time available for their family, friends and career. <> 11 0 obj 100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest. Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications (below). Break up your swim workouts, into smaller chunks with regular rest periods. An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. 2 x (50 FS in Z2 + 50 FS in Z4 + 15 sec rests). Preferably on the race route. <> 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. 5 mins in low Z4 + 30 secs recovery in Z1. It’s also good to add some harder efforts once per week, interspersed with plenty of easy stuff. ��cN:Lp�q����A ���0��I��jʪ*�ۍ�����76��+ ��*��H}�;G��}��ť��3�?S?�aS`��d��V|�$�8�P9��pݐDS#��L�X���,M�$ud��1�R0� xW@rN&K�� 8 x (3 mins in upper Z4 + 2 min recoveries in Z1-Z2). endobj If you use heart rate, you can use our simple heart rate training zone calculator. 100 FS Breathe every 5 in Z2 + 20 secs rest. %���� With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 1400 m/yards with rests, ride for 2 hrs and run for 60 mins – but not all on the same day. 8 0 obj It doesn’t have to be every swim you do but aim for at least two open water swims before you race in open water. 1 x (50 FS in Z2 + 50 Back in Z2 + 15 secs rest). 1 x (200 Pull in Z2 Breathe every 5 + 20 secs rest). 4 x (100 Drill in Z2 + 100 FS in Z3 + 20 sec rests). Hard/VO2 Max” – Heart rate 93-100% of max. 12 Weeks To Ironman Training Plan. This training programme is designed to guide you through a full 32wks of training and be prepared ready for race day at an ironman. The best way to approach this is by following an expertly designed training plan. 2 x (200 Pull in Z2 + 100 FS in Z3 + 15 sec rests). This is your long run for the week and it will progress in duration. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. All indoor training? Then settle in to a steady Z2 pace for the remainder. 9 mins in upper Z3 + 2 mins recovery in Z1. That means you’ll be training almost every day, for a period of months, with longer rides and runs at the weekends. don-fink-70-3-intermediate-plan. Aim to run two or three times per week, but be sensible about your speed and distances, to avoid injury. This will give you enough fitness for an IRONMAN 70.3 triathlon cycle, with a little to spare. Click here to browse our 8 to 48-week training plans (with email support). >��W�sc�)��6�G�ߎJ�Je�W���Q�I�V�v�,���g��ŭ��� ��70�#-9n�2d�oG8D>�/*3����y@��t�(�F�ٯw�$�N�lL� )|s��Ć�\�1Ґ���� Worried about what to eat on marathon race day? 100 FS Breathe every 3 in Z2 + 20 secs rest). 5 x (5 mins in Z4 + 2 min recoveries in Z2). We also use some simple abbreviations to keep things easy to read: This plan is suitable for Beginner or time-limited athletes preparing for an IRONMAN 70.3 triathlon. The cycle workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and devices such as Garmin. To help you train at the right levels, we use five training zones, based on feel or heart rate.

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