This plan is built for the athlete looking to build their volume and fitness in order to compete in a half ironman aqua bike (1.2 mile swim/56 mile bike). In order to start this plan, the athlete should be able to swim 1000 yards and ride their bike for 1 hour at a moderate effort.
This plan utilizes both distance in the water and time on the bike for its workouts. No heart rate or power is required for the plan but can be implemented if the athlete know's their threshold values
The plan utilizes the Rate of Perceived Exertion Scale in which 100% would be 1 hour maximum effort. Therefore, when the plan says to ride at 60% for an hour, you should be riding at 60% of your 1 hour maximum effort.
Basic Guidelines to help with pacing
100% = focused 1 hour effort near max exertion levels
90% = focused but can say 1-2 sentences
80% = focused but can talk for 3-4 sentences
60-70%, relaxed, can carry on a conversation
50% and below, just moving but without much effort.
Before starting this plan, it is the responsibility of the athlete to be cleared for physical activity by their doctor. This plan progresses in time and intensity throughout the 12 weeks and should leave the athlete with the fitness required to complete the event.
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