First Timer! 16wk Half Ironman 70.3 Triathlon / Strength (Novice) - Export Friendly, Zwift etc.

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First Timer! 16wk Half Ironman 70.3 Triathlon / Strength (Novice) - Export Friendly, Zwift etc.


Heather Casey, USAT L2, USAT Elite Youth & Junior, CSCS, Ironman U

All plans by this Coach


16 Weeks

Typical Week

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

Longest Workout

1:10 hrs swim
4:15 hrs bike
2:30 hrs run

Plan Specs

triathlon half ironman beginner

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This is a 16 week training plan designed specifically for a half Ironman distance race.

Frequency and consistency is key in training for any endurance event. This plan includes strength and core work to help you with injury prevention and performance gains. Every workout in this plan is written as a custom structured plan using Training Peaks Builder. This means you have the ability to export each workout to your Garmin or third party app such as Zwift, Trainer Road or Rouvy. This technology is a great benefit for training with greater accuracy and technology.

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Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:20
Training Load By Week
Average Weekly Training Hours: 09:20
Average Weekly Breakdown

Heather Casey

Peak State Fit

Peak State Fit coaches Heather & Pat Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training including metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State! #EnduranceElevated

Sample Day 1

(Interval) 4x100 fast / 50 easy, 4x50 fast / 25 easy, 8x25 fast

Warm up:
- 400 easy
- 8 x 50 descend 1-4,5-8 @ 15 sec rest
Main Set:
- 4 x 100 fast w/ 50 recovery between @ 30 sec rest
- 4 x 50 fast w/ 25 recovery between @ 30 sec rest
- 8 x 25 fast @ 15 sec rest
Cool down:
- Easy 100

Sample Day 1

4 Core Essentials (quick core)


- 60 sec High Plank Arm / Leg Raise
- 60 sec Slo-mo mountain climber
- 60 sec dead bug
- 60 sec hollow rock

Sample Day 2

(Interval) 10 x 2 Strong 90% FTP on 1 min recovery

Warm up:
- 10min easy spin, 80-90 RPM
Main set:
- 10 rounds: (2min strong 90% FTP on 1min easy recovery)
- 15min endurance effort 70% FTP
Cool down:
- 5min easy spin

Sample Day 2

(Aerobic) 30 min

Maintain a low heart rate on aerobic base days. If you do not train with a heart rate monitor keep your perceived exertion (RPE) below 7 out of 10 at all times during these sessions.

Sample Day 3

(Aerobic) 15 x 100 variable speed

Warm up:
- Easy 400 warmup, mix in some back/breast
Main set:
15 x 100 as 3 rounds of: 
#1 - 25 strong, 75 easy 
#2 - 50 strong, 50 easy 
#3 - 75 strong, 25 easy 
#4 - 100 strong
#5 - 100 easy
Cool down:
- easy 100

Sample Day 3

Swim specific strength

- 1 X 15 scapular retraction (band pull apart)

- 1 x 15 face pull

- 1 x 15 tricep pull aparts

- 1 x Paloff press full ABCs facing each direction. Video demo shows cable but you will use your resistance band as used with above exercises.

- 3 x 20 Swim cord presses

Sample Day 4

(Aerobic) 45 min with drills

45 min active recovery ride. Add some single pedal drills and cadence drills.

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