18-Week Beginner Half Iron w/ CrossFit 2x a week

Author

Terry Wilson

All plans by this Coach

Length

18 Weeks

Typical Week

3 Bike, 1 Rowing, 2 Strength, 3 Swim, 3 Run, 1 Day Off, 1 Other

Longest Workout

1:19 hrs swim
3:30 hrs bike
1:30 hrs run

Plan Specs

triathlon half ironman beginner

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:23
Training Load By Week
Average Weekly Training Hours: 08:23
Average Weekly Breakdown

Terry Wilson

Coach Terry Wilson

I coach athletes independently allowing me to set my own prices competitively and the athletes are always benefiting. Approximately 100% of my athletes are remotely coached. I'm pursuing my degree in Kinesiology and will be going after my Masters in 2020.

Back to Plan Details

Sample Day 1

1:15:00
1.25 Bike Test

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.
--
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

1:00:00
AM/PM Crossfit

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

0:45:00
30 Minute Swim test

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

0:30:00
.5 - Easy Foundational Running

30 Minutes, easy running, if you think you're going to hard, you probably are. Easy Does it.

Sample Day 4

1:00:00
AM/PM Crossfit

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

1:00:00
1920m
1.0 | 500TT and Stroke Count

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

0:45:00
.75 - Easy Spin

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

18-Week Beginner Half Iron w/ CrossFit 2x a week

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