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Half Ironman 20 Week Beginner/Int Training Plan for Peak Performance on Race Day - Saturday Race

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Marco Nicoli

All plans by this Coach
No Ratings

Length

20 Weeks

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

20 week plan for Half Ironman athletes with an intermediate base of fitness.
This plan is recommended for athletes who have been training consistently and are currently able to swim 1,500 yards, bike 30 miles and run 3 miles continuously.
For those who don't yet possess the recommended fitness, there is a 24 week plan that will allow one extra mesocycle to build a base and still achieve similar fitness on race day.
The main focus of this training plan is to build Aerobic Fitness as well as increase Threshold speed and Stamina across all three disciplines.
It is recommended for dedicated athletes who strive to achieve their best performance on race day and are willing and able to "put in the time and effort".
To accommodate busy working athletes the plan defines Monday as the Rest Day and has the longer workouts on the weekend.
The plan averages 10.5 hours/week of training with a maximum weekly duration of 14 hours, and is structured with 3 weeks of work and one week of recovery & testing.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:40 hrs 4:03 hrs
1:49 hrs 1:00 hrs
2:10 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
5:40 hrs 4:03 hrs
1:49 hrs 1:00 hrs
2:10 hrs 1:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Marco Nicoli

Nicoli Coaching

I am passionate about sports and physical activity. I grew up a soccer player in Italy and have completed numerous Triathlons, from Sprint to Ironman.

I believe One on One coaching provides the best performance on race day.
Every athlete is different in their physiology, strengths, weaknesses and response to training.
As such, a tailored and personalized approach will provide the optimal results.
My approach is quantitative as I truly believe the saying "What gets measured gets Improved!"

Sample Day 1

1:32:00
85.3TSS
Endurance

Ride a "rolling course that takes you into Zone 3 frequently for a few minutes at a time. Remain seated during these efforts.
Within the ride do 9 x 3 minutes in mid Zone 3 with 5 minutes easy riding in between.

Sample Day 2

0:28:00
3mi
29.87TSS
Easy Run

Easy zone 2 run. Keep it easy and steady.

Sample Day 2

0:35:00
35.8TSS
Drills - Early Vertical Forearm

Drills, drills & drills.
Reinforce high elbow, early vertical forearm catch. Focus on kick originating at hips, not knees. Engage core.
As you progress tie it all in into actual swimming, but stop if form breaks down

Sample Day 3

1:32:00
88.4TSS
Endurance

Ride a "rolling course that takes you into Zone 3 frequently for a few minutes at a time. Remain seated during these efforts.
Within the ride do 9 x 3 minutes in mid Zone 3 with 5 minutes easy riding in between.

Sample Day 4

0:38:00
44.6TSS
Run with pickups - Short

Easy zone 2 run but throw in 5-10 20 second pickups where you accelerate to faster than 5K speed but focus on form and leg turnover.

Sample Day 4

0:25:00
1234m
27TSS
30M 2 B Swim

Swim First WU 200 SW, 3 x 100 (50 Build, 50 DPS) MS 100 SW 20 sec RI 5 x 50 @ T-Pace 15 sec RI 100 SW 20 sec RI 3 x 50 Faster than T-Pace 20 sec RI 100 SW 20 sec RI 50 Max Effort, All out CD 100 SW

Sample Day 5

2:00:00
106.3TSS
Endurance - Basic Ride 2

WU
10-15 min <75%FTP
MS
1.5 hrs @<70-80%FTP
CD
10-15min @<75%FTP

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