Half IRON Distance Triathlon Build - High Volume

Average Weekly Training Hours 13:43
Training Load By Week
Average Weekly Training Hours 13:43
Training Load By Week

The challenging weeks phases combines a lot of training at threshold intensity and above with continued increases in the duration of your endurance boosting weekend workout.
If Time is no objection and you have trained much as beyond that anybody could imagine, then this is your Training Plan.

ALL workout are ready for Garmin Devices.

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

Sample Day 1
0:27:00
45.5TSS
Ramp Test (OPTION)

Typically, the test lasts between 16-20 minutes and really doesn't feel too uncomfortable until those final few minutes. At that time, it's imperative that you really push yourself. Keep turning those pedals over until you simply cannot maintain Target Power any longer.

Sample Day 4
1:15:00
79.1TSS
TEMPO INTERMITTENT

This is a 60-minute sustained segment between 80-85% FTP nestled inside of a 75-minute long workout.

There is no scheduled rest during this workout, but brief, occasional backspins are encouraged if they're the difference between loss of form and a high-quality workout.

Sample Day 6
3:30:00
197.8TSS
ENDURANCE LONG RIDE

3.5 hours of Aerobic Endurance spent between 65-75% FTP.

Sample Day 8
1:00:00
82.1TSS
VO2MAX +1

2 sets of 3x3-minute VO2 Max intervals at 120% FTP.


Recovery between intervals is 3 minutes long and recovery between sets of intervals is 6 minutes long.

Sample Day 10
1:30:00
112.3TSS
THRESHOLD

4x12-minute over-under intervals alternating between 2 minutes at 95% FTP and 1 minute at 105% FTP.

6-minute recoveries fall between intervals.

Sample Day 11
1:00:00
39.7TSS
Endurance

1 hour of aerobic Endurance work spent between 60-70% FTP.

Sample Day 12
1:30:00
96.2TSS
TEMPO -T2

90 minutes of continuous riding where you'll spend 75 minutes between 80-85% FTP.

Italo valu - IRONMAN CERTIFIED COACH
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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/