Half IRONMAN Off Season Maintenance Plan, 10 Weeks

Average Weekly Training Hours 05:49
Training Load By Week
Average Weekly Training Hours 05:49
Training Load By Week

The Half IRONMAN 70.3 Maintenance Plan is built and designed to provide structure for the triathlete seeking to maintain general fitness.

The plan includes 2 workouts each week of swim, bike and run including a BRICK run. Monday is the designated off day. The plan starts at 4:40 hours per week and works up to 7 hours per week.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 1500 meters or yards continuously
• Bike: 75 minutes
• Run: 45 minutes

Questions? Please visit us on the web at Organiccoaching.biz or email Carly directly at: carly@organiccoaching.biz.

Sample Day 2
0:30:00
1326m
1450 Consistency Set

Warm up:
8 x 50 drill down/swim back w/ 15 sec rest between

Main set:
6 x 75's with paddles and buoy and band w/ 10 sec rest between
2 x 250 steady w/ 15 sec rest between

Cool down:
2 x 50 easy w/ 10 sec rest between

Sample Day 3
0:45:00
Bike: Z2/RPE 5

Warm up:
10 minutes easy/RPE 3/Zone 1

Main Set:
30 minutes moderate/RPE 5/Zone 2

Cool down:
5 minutes easy/RPE 3/Zone 1

Sample Day 4
0:30:00
Run: Z2/RPE 5

Warm up:
5 min easy/RPE 3/Zone 1

Main Set:
20 min moderate/RPE 5/Zone 2

Cool down:
5 min easy/RPE 3/Zone 1

Sample Day 5
0:45:00
1829m
200's, 150's, & 50's

Warm up:
4 x 100 swim easy
100 kick
100 pull

Main Set:
2 x 200 w/ 20 sec rest
4 x 150 w/ 10 sec rest
4 x 50 w/ 5 sec rest

Warm down:
200 pull

Sample Day 6
1:15:00
Long Bike

Warm up:
15 min easy/RPE 3/Zone 1

Main Set:
55 min moderate/RPE 5/Zone 2

Cool down:
5 min easy/RPE 3/Zone 1

Sample Day 6
0:10:00
Run: Brick

Immediately after transitioning from the accompanying bike ride, run 10 min easy/RPE 3/ Zone 1 Focus on good form with a comfortably high cadence.

Sample Day 7
0:45:00
Long Run

Warm up:
10 min easy/RPE 3/Zone 1

Main Set:
30 min moderate/RPE 5/Zone 2

Cool down:
5 min easy/RPE 3/Zone 1

Carly Guggemos
|
Organic Coaching LLC

Triathlon is about so much more than putting together a strong swim, bike and run. It’s about looking at the big picture and the process of setting goals, being determined to reach those goals and most importantly, believing in yourself and the learning that takes place along the way! Carly is structured, data-driven, and supportive in her approach to coaching. Fully customized training plans that fit your schedule and goals while maintaining life’s balance.