18-Week Beginner Half Iron w/ CrossFit 2x a week
Author
Terry Wilson
All plans by this CoachLength
18 Weeks
Plan Specs
triathlon half ironman beginner
Refund Policy
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Still have questions about this plan?Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
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|
2:49 hrs | 3:30 hrs |
|
|
2:33 hrs | 1:19 hrs |
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|
1:30 hrs | 1:30 hrs |
|
|
1:30 hrs | 1:00 hrs |
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|
—— | —— |
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|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
2:49 hrs | 3:30 hrs | |
|
|
2:33 hrs | 1:19 hrs | |
|
|
1:30 hrs | 1:30 hrs | |
|
|
1:30 hrs | 1:00 hrs | |
|
|
—— | —— | |
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|
—— | —— |
Training Load By Week
Sample Day 1
This is the test for you bike. We will use this to calculate your zones. This is meant to be done on a trainer.
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Ride 30 minutes nice and easy to warm up, try to keep a cadence of 80+ during this time.
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Next ride 5 Minutes as hard as you can for 5 minutes.
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Recover for 5 minutes at any cadence.
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Ride for 8 Minutes As hard as you can ride for 8 minutes.
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Recover for 7 Minutes
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Ride for 5 minutes, As hard as you can maintain for 5 minutes.
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Cool down for 15 minutes nice and easy.
Sample Day 2
Give me details about the WOD here. Wear your HRM and watch and upload the entire hour of data as strength setting on the watch.
Sample Day 3
200 warm up nice and easy
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Straight through no rest:
25 All out sprint
75 recover
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Fully Recover here.
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30 Minute Swim. Let's see how far you can go in 30 minutes. Record your distance.
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100 cool down nice and easy.
Sample Day 4
30 Minutes, easy running, if you think you're going to hard, you probably are. Easy Does it.
Sample Day 4
Give me details about the WOD here. Wear your HRM and watch and upload the entire hour of data as strength setting on the watch.
Sample Day 5
Dry Land Warm Up ---- 200 Easy 4x50 (Catch up, Fist, Catch up, Fist) ----- Main Set, 2 rounds, 20s rest: 100 easy 100 hard, stroke count, count your strokes. 500 for time. ---- 4x50 (Catch up) ---- 100 cool down
Sample Day 6
Spin for 45 minutes nice and easy. No surges. Keep the cadence at 80-95 throughout. Use the last 5 minutes as a Transitional Cool Down