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Xtreme Triathlon Training® Half Tri Distance by TeamKattouf®

Author

Dr. Rick Kattouf II

All plans by this Coach

Length

12 Weeks

Plan Specs

triathlon half ironman intermediate

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

The Xtreme Triathlon Training® Half Tri Distance built by TeamKattouf® Coaching & Training is a 12-week training program to get you well prepared to crush a Half Distance Triathlon (1.2 mile swim-56 mile bike-13.1 mile run). This program has a great mix of strength training, swim training and bike & run training. There is a nice mix of heart rate and pace training throughout the program. In addition to the workouts, this plan also includes details on the Fuel & Supplements needed for pre-workout, in-workout, post-workout and Race Day Fueling. Hence the name, Xtreme Triathlon Training®, we get after it over the next 12-weeks. You will be prepared come race day! **if you have any questions on the advisability of the workouts and/or supplements based on medical conditions, medications, injuries, etc., be sure to consult with your physician**



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
24mi 15mi
—— ——
5,163m 4,252m
4:02 hrs 4:00 hrs
Workouts Per Week Weekly Average Longest Workout
24mi 15mi
—— ——
5,163m 4,252m
4:02 hrs 4:00 hrs

Dr. Rick Kattouf II

TeamKattouf® Inc.

Whether your goals revolve around improved overall health & fitness, improved body composition and/or improved sports performance, TeamKattouf® Coaching & Training can help assist you.

TeamKattouf® offers Full Custom Coaching Programs, Training Plans and Nutrition Supplements. Contact us today for a complimentary interview to discuss your needs, goals and how TeamKattouf® Coaching & Training can help assist you. http://www.teamkattouf.com, rick@teamkattouf.com, 866-966-1422, Skype @coachkattouf

Sample Day 1

4mi
Negative Split Run

*Use nutrition supplements and fuel as directed*
As your HR Threshold changes and is set in TP, the numbers/percentages will automatically change.

See workout details below...

Sample Day 2

2560m
12×100-threshold-2800 1.0

*Use nutrition supplements and fuel as directed*
warm-up (800): 8 x 25 single arm drill, alternate each arm every 25; 8 x 25 fingertip drill; 8 x 25 catch up drill; 8 x 25 water polo drill. Rest 5-10 seconds after each 25
Main set (1200):
12x100 as:
2 FAST, Rest only 10 seconds inbetween each
1 moderate, Rest 30 seconds
Repeat this 4 times through to make 12 x 100
Warm Down (800): same as warm-up

Sample Day 2

1:00:00
57.5TSS
Strength Builder

*Use nutrition supplements and fuel as directed*

See workout details below...

Sample Day 3

6mi
Let's Work!

*Use nutrition supplements and fuel as directed*
As your HR Threshold changes and is set in TP, the numbers/percentages will automatically change.

See workout details below...

Sample Day 4

1692m
1850 Work 1.0!

*Use nutrition supplements and fuel as directed*
warm-up (800): 8 x 25 single arm drill, alternate each arm every 25; 8 x 25 fingertip drill; 8 x 25 catch up drill; 8 x 25 water polo drill. Rest 5-10 seconds after each 25
main set (1000): 5×50, maximum effort and intensity for each, 30 seconds rest in between each; rest two minutes and then… 10×25, maximum effort and intensity for each, take as few breaths as possible for each 25, 15 seconds rest between each… Rest three minutes and then repeat the sequence above
warm-down (50): easy freestyle

Sample Day 5

1:00:00
57.5TSS
Strength Builder

*Use nutrition supplements and fuel as directed*

See workout details below...

Sample Day 5

8mi
Run off the Bike

*Use nutrition supplements and fuel as directed*


As your HR Threshold changes and is set in TP, the numbers/percentages will automatically change.

See workout details below...

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