Alpha Whiskey Endurance HIM Training Plan- 16 weeks

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Alpha Whiskey Endurance HIM Training Plan- 16 weeks

Author

Zach Hooker

Length

16 Weeks

Typical Week

4 Run, 2 Strength, 3 Swim, 3 Bike

Longest Workout

2743 m swim
3:00 hrs bike

Plan Specs

triathlon half ironman beginner intermediate multi day power based hr based pace based strength

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Includes Structured Workouts

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:12
Training Load By Week
Average Weekly Training Hours: 05:12
Average Weekly Breakdown

Sample Day 1

6mi
Tempo Run

Sample Day 1

0:30:00
Strength Training- Upper

5 Sets of 10-12 Reps (last 1-2 reps should be a slight struggle)
- Bench Press
- Pull Up
- Push Press
- Bent Over Row
- Plank (pick a time that is a struggle and match that for 5 sets)

Sample Day 2

2286m
Form Swim

Sample Day 2

0:50:00
41.2TSS
Easy Bike

Sample Day 3

5mi
Interval Run

Sample Day 3

0:30:00
Strength Training- Legs

5 Sets of 10-12 Reps (last 1-2 reps should be a slight struggle)
- Romanian Dead Lift
- Squat
- Box Jump
- Weighted Lunges
- Leg lifts

Sample Day 4

2286m
Tempo Swim

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