HALF IRON - INTERMEDIATE - FULL PLAN

Average Weekly Training Hours 11:27
Training Load By Week
Average Weekly Training Hours 11:27
Training Load By Week

This Plan is an Intermediate level with 20 long weeks (8 base weeks, 8 weeks build, 6 weeks Peak and Taper) and can be adjusted between your work time while you stay focused on your training. The best you can do is a high quality training against a high volume of training in your available time.
What we offer in this plan is to start with 6kms of swimming, 4 hours of cycling; 2 hours of running reaching the maximum in the peak of 9kms of swimming, 9 hours of cycling and 4 hours of running per week.
All exercises are supported by Garmin appliances.

If you have any questions or if you would like to contract the IronMan Coach service, don't hesitate to make a contact: VALUBIKES@GMAIL.COM

Sample Day 1
0:40:00
40.6TSS
OPW 1900

Sample Day 1
1:11:20
77.4TSS
Bike Power

Sample Day 2
0:40:00
52.4TSS
Run fartlek

Sample Day 3
0:45:00
42.7TSS
BIKE T2

MODERATE EFFORT, HOLD A DIALOGUE, NOT EASY BUT NOT HARD

Sample Day 3
0:15:00
19.3TSS
RUN T 2

MODERATE EFFORT, HOLD A DIALOGUE, NOT EASY BUT NOT HARD

Sample Day 4
0:40:00
40.6TSS
OPW 1900

Sample Day 4
1:00:00
56.3TSS
Bike BASE

Italo valu - IRONMAN CERTIFIED COACH
|
Valu Tri

I have had a innate passion for fitness and endurance sports all my life and now I use this to motivate athletes to be their very best. I am a Certified Ironman Coach and a Certified Coach from the Brazilian Triathlon Confederation. I have experience coaching athletes in a broad spectrum of levels and distances from a 5K road race to a full Ironman triathlon.
Contact: valubikes@gmail.com
Follow us on instagram: www.instagram.com/valu_tri/
@valu_tri
http://www.valutri.com/