16wk Ironman Wisconsin 70.3 Triathlon for the Holistic Athlete! Strength, Mental Skills

Average Weekly Training Hours 09:20
Training Load By Week
Average Weekly Training Hours 09:20
Training Load By Week

This is a 16 week training plan designed specifically for a half Ironman distance race.

Frequency and consistency is key in training for any endurance event. This plan includes strength and core work to help you with injury prevention and performance gains. Every workout in this plan is written as a custom structured plan using Training Peaks Builder. This means you have the ability to export each workout to your Garmin or third party app such as Zwift, Trainer Road or Rouvy. This technology is a great benefit for training with greater accuracy and technology.

- Export Friendly
- Email support
- Convert to 1:1 coaching at any time!

New for this year, you can become a member of our team of athletes and gain support and camaraderie from others on our private Facebook page. We have an open forum for athletes to ask questions of our coaches plus training tips and videos. The membership is $25 a month for a basic membership or $75 a month to have a 30 min phone consultation in addition to your membership. Of course. the membership options are totally up to you but a really nice way to have extra support for a minimal fee. You can find out more on our website: https://peakstatefit.com/endurance-coaching/

PeakStateFit.com
Heather@PeakStateFit.com

Sample Day 1
0:40:00
1829m
(Interval) 4x100 fast / 50 easy, 4x50 fast / 25 easy, 8x25 fast

Warm up:
- 400 easy
- 8 x 50 descend 1-4,5-8 @ 15 sec rest
Main Set:
- 4 x 100 fast w/ 50 recovery between @ 30 sec rest
- 4 x 50 fast w/ 25 recovery between @ 30 sec rest
- 8 x 25 fast @ 15 sec rest
Cool down:
- Easy 100

Sample Day 2
1:05:00
57.6TSS
(Interval) 10 x 2 Strong 90% FTP on 1 min recovery

Warm up:
- 10min easy spin, 80-90 RPM
Main set:
- 10 rounds: (2min strong 90% FTP on 1min easy recovery)
- 15min endurance effort 70% FTP
Cool down:
- 5min easy spin

Sample Day 2
0:30:00
20TSS
(Aerobic) 30 min

Maintain a low heart rate on aerobic base days. If you do not train with a heart rate monitor keep your perceived exertion (RPE) below 7 out of 10 at all times during these sessions.

Sample Day 3
0:40:00
1829m
(Aerobic) 15 x 100 variable speed

Warm up:
- Easy 400 warmup, mix in some back/breast
Main set:
15 x 100 as 3 rounds of: 
#1 - 25 strong, 75 easy 
#2 - 50 strong, 50 easy 
#3 - 75 strong, 25 easy 
#4 - 100 strong
#5 - 100 easy
Cool down:
- easy 100

Sample Day 4
0:45:00
58.7TSS
(Interval) 4 x 4 min strong on 1 min recovery

Warm up:
- 15min easy jog
Main set:
- 4 X 4min strong running on 1min easy jog/walk
Cool down:
- 10min easy jog

Sample Day 4
0:45:00
31.7TSS
(Aerobic) 45 min with drills

45 min active recovery ride. Add some single pedal drills and cadence drills.

Sample Day 6
2:00:00
92.9TSS
(Long Ride) 2HR

(2 HR) 30 miles: Start and end with 5 easy miles, the middle miles should be building up to 70% effort

Heather Casey
|
Peak State Fit

Peak State Fit coaches Heather & Pat Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training including metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State!