Intermediate Half Ironman Triathlon 14 weeks

Average Weekly Training Hours 05:08
Training Load By Week
Average Weekly Training Hours 05:08
Training Load By Week
Sample Day 1
0:45:00
Recovery spin

Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.

Sample Day 2
0:30:00
Trainer, 1-2 zones

Ride in the 1-2 zones on your trainer using gears to simulate small rolling hills.

Sample Day 2
1:00:00
2195m
Pyramid

WU: 6 x 50 increasing pace slightly each 25.
MS: All are at T-pace:
100 (10), 200 (15), 300 (15), 200 (15), 100.
CD: 100 easy with emphasis on form.
Total1300

Sample Day 3
0:45:00
AeT Steady State

BT: Warm-up well. Then on a mostly flat course run 60 minutes at 20 bpm below your 5a zone (LTHR). Focus on good form with a high cadence (88+ rpm) and flat footstrike with weight toward ball of foot (not on toes). Just before footstrike the foot should paw back slightly.

Sample Day 3
0:30:00
AA, 3-4 sets

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or see Joe Friel''s Training Bible book.

Sample Day 4
0:45:00
Trainer--spin-ups + dominant leg

Pedaling drill: Do the following 3 times--10 seconds of high rpm, 10 seconds higher, 10 seconds max rpm and then recover for 60 seconds. Then do this 3 times--30 seconds left- and 30 seconds right-leg dominant pedaling (other leg loafs). Repeat all of this 4-5 times. Small chain ring.

Sample Day 4
1:00:00
2500m
Ladder down

WU: 6 x 50 done as 25 drill of choice, 25 building speed.
MS:
300 at T-pace (30).
3 x 25 fast (20).
200 at T-pace (20).
2 x 25 fast (20).
100 at T-pace.
CD: 200 easy kicks and swims of your choice.
Total1225

Nick de Meyer
|
Sound Coaching

Nick has been a Level 3 British Triathlon Coach for 10 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 1 Coach, and formerly was a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions