Half Ironman Triathlon

Average Weekly Training Hours 12:10
Training Load By Week
Average Weekly Training Hours 12:10
Training Load By Week

Sample Day 1
0:40:00
4mi

Heart rate zone 1-2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.

Sample Day 1
0:45:00
1052m

WU: Start slow and gradually build pace/effort.
50 swim, 50 kick.
MS: This set will establish your “T-time.” After the warm-up, swim 1000 yards/meters at a constant pace and good effort—as if racing. Record the time in your log. Record your average pace per 50 and 100. The pace will be called your “T-pace.”
CD: At and easy pace/effort swim 50.
Total—1150

Sample Day 1
0:45:00
1372m

Sample Day 2
1:30:00

BT: Interval-tempo brick. Bike about 1 hour with 3 or 4 x 5k at race effort (2-minute recoveries) on a course that simulates your A-race course. Then quickly transition to a 20-minute run at 10k race pace. Walk for a few minutes afterwards to cool down.

Sample Day 3
1:15:00
3200m

WU:
100 swim easy.
50 kick easy.
100 swim easy.
50 kick moderate.
100 swim moderate.
MS: Start slow and decrease times for each 300.
4 x 300 (30”) at aerobic effort (slower than T-pace).
Kick 50 easy.
3 x 300 (30”) at aerobic effort (less than T-pace).
Kick 50 easy.
2 x 300 (30”) at aerobic effort (less than T-pace).
CD: 100 drill of your choice, 300 swim.
Total: 3500

Sample Day 4
1:00:00

Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink when thirsty. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.

Sample Day 5
0:45:00
1737m

WU: All easy.
100 swim, 100 kick, 100 pull, 100 swim.
MS:
3 x 100 mod (10”).
1 min rest.
3 x 100 mod (10”).
1 min rest.
3 x 100 mod (10”).
4 x 75 kick (20”) done as 25 build, 25 fast, 25 easy.
CD: 300 easy swim.
Total: 1900