This Half Ironman build phase training plan is prepared to provide you with improved strength of your major muscle groups used in triathlon, it will involve more force and muscular endurance sessions, and is a time for eliminating muscle imbalances. This will follow a 4 week cycle of easy, medium, hard and recovery weeks based on hourly volume, with a progresssive reliance on carbohydrate as a fuel, moving into zone 3 tempo workouts during the course of the plan
The weekly volume per week will gradually move up to 12-14. You should already be consistently training 8-12 hours per week before starting this plan and ideally you should have completed some Olympic distance races in the past season
This plan is based on an annual volume of 500 hours per year, an average of 10 hours per week. It will build to 12+ with recovery weeks at around 8 hours per week.
500 swim easy.
8 x 50 done as 25 drill and 25 swim.
7 x 100 (20) #1 is easy. Descending time for each interval.
Rest 1-2 minutes.
3 x 100 (20) each same pace as #7 of first set.
300 kick steady effort.
CD: 200 easy swim.
BT: On a very hilly course in all heart rate zones. Elevate heart rate as run progresses. Good form. Quick cadence.
BT: Warm-up well. Then ride 40 to 60 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.
BT: Step-ups. Run 10 miles as follows: miles 1-3 are for warm-up, miles 4-6 are in heart rate 3 zone, miles 7-9 in heart rate 4-5a zones. Then cool down for 1 mile. What was your pace in heart rate 4-5a zones?
100 swim easy.
50 kick easy.
100 swim moderate.
50 kick moderate.
100 swim building speed throughout.
50 kick building speed throughout.
500 constant pace, moderate effort. Rest 1 minute.
5 x 100 (20”) Start easy. Make each 100 faster. Rest 1 minute after last one.
400 constant, moderate pace. Rest 1 minute.
4 x 100 (20”) Start easy. Make each 100 faster.
300 constant, moderate pace. Rest 1 minute.
3 x 100 (20”) Start easy. Make each 100 faster.
CD: 400-500 easy swim.
Trainer hills. Shift up and down thru gears to simulate hills. 2 to 5 minutes in each gear. Seated. Heart rate in 1-4 zones.
Transitions. Practice run to bike and bike to run. Review stall set-up, helmet on-off, shoe changes, on-off bike.