8 weeks to Ironman 70.3 for fit beginners
8 weeks to Ironman 70.3 for fit beginners
Author
Tatjana BILL
Length
8 Weeks
Plan Description
Hello! This plan combines the best of coaching practice I collected from the best coaches around the world and from my own experience of coaching - it will get your as fit as you can be for your Half-Ironman!
Target athletes are fit beginners and first-timers who never raced Half-Ironman but have been training consistently for at least 3 months with min 5-6hr/week - so some general fitness is required - as well as the ability to swim at least 800m, run for an hour and ride for a couple of hours. This training will sharpen your form in a triathlon specific race.
In the 1st week you will find two programs: Run ABC drills and IronCore drills, to be used consistently.
Training zones are individual, but I would like to provide here some general guidance, based on max HR.
Max HR women = 205 - 1/2(age)
Max HR men = 220 - age
Z1 = <60% of Max HR
Z2 = 60-75% of Max HR
Z3 = 75-85% of Max HR
Z4 = 85-95% of Max HR
Please note, that Max HR for running which is the reference above is typically 10 bpm higher that for cycling, since more muscles are involved in running. So for your bike training zones, please subtract 10bpm from all values of running zones.
Abbreviations: Z=zone, P=pause, PB=pullbuoy, PD=paddles, B=band, HR=heart rate, bpm=beats per minute.
Please read all descriptions and sweat the seemingly small things - details matter!
For personal guidance and all questions, please contact me at coachtatjana@gmail.com.
Have fun training!!
Tatjana
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x2
|
02:22:00 | 01:45:00 |
Strength
x2
|
00:37:00 | 00:20:00 |
Bike
x2
|
03:43:00 | 02:45:00 |
Swim
x2
|
02:27:00 | 01:30:00 |
Day Off
x1
|
—— | —— |
Brick
x1
|
01:59:00 | 03:40:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
02:22:00 | 01:45:00 | |
|
00:37:00 | 00:20:00 | |
|
03:43:00 | 02:45:00 | |
|
02:27:00 | 01:30:00 | |
|
—— | —— | |
|
01:59:00 | 03:40:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
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- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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