12 weeks training plan for half ironman (including strength training)

Average Weekly Training Hours 05:57
Training Load By Week
Average Weekly Training Hours 05:57
Training Load By Week

To start this plan, it is necessary to do 2 tests:
1º- bicycle test for 20 minutes, and mean heart rate multiplies by 0.95 (ex: 160 x 0.95 = 152)
2º - run 10km fast , and in the end make the same count that was made for the test of the bicycle, like this we have anaerobic threshold (LTHR)

Sample Day 1
1000m
base build

Sample Day 1
4.35mi
run easy

Sample Day 3
4.35mi
run easy

Sample Day 3
1000m
base build

Sample Day 6
2:00:00
60TSS
easy bike 70-75 % of threshold Heart Rate

Sample Day 7
2:00:00
60TSS
easy bike 70-75 % of threshold Heart Rate

Sample Day 9
1000m
base build

Telmo Alegre
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Happy Life Training

CEO of Training Center Happy Life Training
Physical education teacher
Master in Sport and High Performance
Personal Training
Training Peaks University
Coach cycling and running since 2010