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16 Week Half Distance - Heart Rate Based cycling / Intermediate Swimmer

Author

David Sullivan

All plans by this Coach
No Ratings

Length

16 Weeks

Plan Specs

triathlon half ironman beginner intermediate hr based pace based strength

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Plan Description

- Program for athletes proficient in cycling and running
- Program designed around intermediate swimmers
- Cycling intervals are Heart Rate guided
- Running is Heart Rate and Pace guided
- Program follows an 80:20 base to intensity ratio



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:29 hrs 2:00 hrs
4:44 hrs 4:00 hrs
0:01 hrs 0:30 hrs
0:42 hrs 0:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:29 hrs 2:00 hrs
4:44 hrs 4:00 hrs
0:01 hrs 0:30 hrs
0:42 hrs 0:45 hrs
—— ——

Training Load By Week


David Sullivan

Wingman Multisport Coaching

I am online coach based in South Africa.
My coaching has evolved from group based triathlon to online coaching for all endurance sports.
I specialise in the half and full distance triathlon but have also coached many stage racing mountain bikers, trail runners, ultra road runners and long distance open water swimmers.
My programs are built with a lot of focus on strength, technique and form.
I add most value to an athlete by designing programs that maximise the time they have to train.

Sample Day 1

2400m
IS 1/12 2200

workout goal:
improve breathing control and consistency

pre swim dry warmup: 
stretch chest open, roll shoulders, practise stroke timing with elastic bang

swim warmup:
200 easy swimming

swim drills:
2x25 left arm only - focus exhaling under water
2x25 right arm only - focus exhaling under water
4x25 going 3 left arm / 3 right arm - note weaker side

main set:
8x25 - 30sec - swim each length without taking a breath
2x200 - 30sec - try to keep all lengths at the same number of strokes
8x25 - 30sec - swim each length without taking a breath
2x200 - 30sec - focus on hard kicking in timing with stroke
8x25 - 30sec - swim each length without taking a breath
2x200 - 30sec - try to keep all lengths at the same number of strokes

cooldown:
200 easy swimming

Sample Day 1

0:45:00
FB1/8

workout goal: 
full body strength building

muscle warmup: 
10 shoulder rolls, 10 torso rotations, 5 alternating quick side stretches, 5 air squats, 5 alternating quick lunges, 10 heel raises, 5 ankle rolls, full body shake out

cardio warmup: 
5min skipping/rowing/starjumps

strength set:
try add weight over the 3 sets
3 x 10 deep squats
3 x 10 single leg dead lifts (straight back, slightly bent knee, push free leg backwards to balance)
3 x 10 backward lunges (keep all weight on front foot)
3 x 20 calf raises (full stretch downwards)
3 x 20 russian twists (on your bum, feet off floor, spine at 45deg to floor, twist upper body and touch floor either side)
3 x 20 pushups (keep bum above back always)
3 x 10 squat into overhead push (grab any weight, hold it above head, squat low and then on the way up, thrust the weight above your head)
4 x 30sec plank (bum above back always)

cooldown stretch:
calves, quads, hamstrings, hips flexors, glutes, lower back, full body shake out

Sample Day 2

1:05:00
61.66TSS
WB 1/12 3x10 Build HR

workout goal:
low cadence power and pedal stroke efficiency

static warmup:
10 air squats, 10 toe touches, 10 heel raises, 10 quick alternating lunges, stretch quads out

cardio warmup:
5min Z1 spinning - cadence near 100

drills during 10min:
1min left leg, 1min right leg, 2 x 1min of pushing straight from 9 to 3 o'clock positions of stroke (you'll see when you try it)

main set:
3 x 10min @ increasing power with decreasing cadence

cooldown:
stretch out quads and hip flexors off the bike

Sample Day 2

1:00:00
59.98TSS
EL 60min

workout goal:
aerobic endurance

static warmup:
leg swings front to back, ankle rolls, air squats, heel raises, torso twists, toe touches

main set:
60min in zone 2 HR with cadence above 90 - focus on form and no lazy running or slogging

cooldown:
stretch out calves, quads, hamstrings, hips

Sample Day 3

2400m
IS 2/12 2400

workout goal:
speed focus and breath control

pre swim dry warmup: 
stretch chest open, roll shoulders, practise stroke timing with elastic bang

swim warmup:
300 easy swimming

swim drills:
4x25 dragging finger along top of water
4x25 touching arm pitt on recovery
4x25 swimming with clenched fists

main set:
10x25 - 15sec - do not breathe entire length
3x100 - 30sec - sprinting 2 of the 4 lengths, changing which lengths each 100
10x25 - 30sec - sprinting breathing every 5th stroke
3x100 - 15sec - sprinting the second 50 of each
2x250 - changing breathing pattern
25 breathing every 6th stroke
50 breathing every 5th stroke
75 breathing every 4th stroke
100breathing every 3rd stroke

cooldown:
200 easy swimming

Sample Day 3

0:45:00
FB1/8

workout goal: 
full body strength building

muscle warmup: 
10 shoulder rolls, 10 torso rotations, 5 alternating quick side stretches, 5 air squats, 5 alternating quick lunges, 10 heel raises, 5 ankle rolls, full body shake out

cardio warmup: 
5min skipping/rowing/starjumps

strength set:
try add weight over the 3 sets
3 x 10 deep squats
3 x 10 single leg dead lifts (straight back, slightly bent knee, push free leg backwards to balance)
3 x 10 backward lunges (keep all weight on front foot)
3 x 20 calf raises (full stretch downwards)
3 x 20 russian twists (on your bum, feet off floor, spine at 45deg to floor, twist upper body and touch floor either side)
3 x 20 pushups (keep bum above back always)
3 x 10 squat into overhead push (grab any weight, hold it above head, squat low and then on the way up, thrust the weight above your head)
4 x 30sec plank (bum above back always)

cooldown stretch:
calves, quads, hamstrings, hips flexors, glutes, lower back, full body shake out

Sample Day 4

1:10:00
66.65TSS
WB 2/12 2x20 SS HR

workout goal:
building endurance and pedal power

static warmup:
10 air squats, 10 toe touches, 10 heel raises, 10 quick alternating lunges, stretch quads out

cardio warmup:
5min Z1 spinning - cadence near 100

drills during 10min:
1min left leg, 1min right leg, 2 x 1min forcing heel downwards and 'sliding' foot along bottom of stroke

main set:
2 x 20min @ riding in the 'sweet spot' - focus on constant muscle tension through the pedal stroke

cooldown:
stretch out quads and hip flexors off the bike

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