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Long Distance (Half)


Concept Sports Coaching

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No Ratings


12 Weeks

Plan Specs

triathlon half ironman intermediate

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Plan Description

If you don't have powermeter you can use HR
You can use 5 zones
Z1 - 50-60%
Z2 - 60-70%
Z3 - 70-80%
Z4 - 80-90%
Z5 - 90% up
We are going to work with training that varies between distance and time.
Remember that your HR is based on 220 - age. So you will be able to train within the desired zone.

Running and Cycling training:
Fartlek - You will have pace oscillation (Fast and Slow)
Interval - Generally on Z4 or Z5 with rest stopped.
Continuous / Aerobic / Long Running - Running generally in Z2 / Z3 continues and without stops.

Swimming training - probably you will need a Fins, Paddles, Pullbuoy


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6,617m 3,000m
0:35 hrs 0:56 hrs
2:38 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
6,617m 3,000m
0:35 hrs 0:56 hrs
2:38 hrs 2:30 hrs

Training Load By Week

Concept Sports Coaching

Concept Sports Coaching

I'm looking for athletes that have passion for Triathlon and Running. I will help you to achieve yours goals.

Sample Day 1

100m+50m Effort

Sample Day 1

Aerobic 5km

Sample Day 2

Aerobic 40min Z1

Sample Day 3

12x100m int 15"

Sample Day 3

Fartlek (1') + Endurance (10')

Sample Day 4

Aerobic Z1-Z2 (1h)

Easy Pace

Sample Day 5

10x100m or 1500m OW

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