12 Week Heart Rate Moderate Level Half Ironman Training Plan

Average Weekly Training Hours 05:12
Training Load By Week
Average Weekly Training Hours 05:12
Training Load By Week

This plan is built for the athlete looking for a strong middle of the pack finish at the Half Ironman Distance. The first week starts out by testing the athletes threshold values in regards to heart rate. Notes are left in the test days to help the athlete develop zones in which to train by for the following 11 weeks.

The plan builds in run volume from 11 miles up to 30 miles/week in a 10 week span. Most of the running is zone 2 to ensure a proper build that is manageable. The weeks are built in such a way that training stress progresses to help the body prepare for the demands of a 70.3 triathlon.

Before starting this plan, the athlete should be cleared by a doctor for physical activity as there are some strenuous activities. The athlete assumes all risks of training by following this plan.

Starting fitness for this plan should consist of the athlete being able to:
Swim: 2000 yards in a workout session
Bike: 2 hours for a long ride
Run: 5 miles for a long run

This training plan is geared towards the 5:30-7:00 finisher in a 70.3 triathlon event

for further questions, please email ddalzell@dalzellcoaching.com.

Sample Day 1
1:00:00
40TSS
Easy 1 hour ride

Sample Day 2
1:00:00
45TSS
1 hour ride with pick ups

Sample Day 2
3mi
30TSS
easy 3 mile run

Sample Day 3
1646m
Jumping in the pool 1800

Sample Day 3
3mi
30TSS
easy 3 mile run @ 60% effort

Sample Day 4
3mi
30TSS
light 3 miler again

Sample Day 5
1:20:00
70TSS
Bike Test 1:20

Derek Dalzell
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Dalzell Coaching

Time Trialing, Power Gains, FTP, Running form, Triathlon,

I offer a premium coaching service that is 100% customized to the individual. With plans being uploaded weekly, this gives me the ability to continuously analyze data and customize your next weeks plan based on the training load/peak we have targeted. Its 100% individualized and I work to create a training/life/work balance while still making you competitive