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70.3 Astana, Half Ironman, 12 Week plan, Start 5-31-20, HR, Ends 8-23-20

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Dylan Hebert

All plans by this Coach
No Ratings

Length

12 Weeks

Refund Policy

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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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

Welcome to the first step of your training for 70.3 Astana. This is a long journey to become a finisher but together we will make this race the most memorable and most fun race you have ever competed in. Please scroll through and if any questions arise please write them down and feel free to contact me at any time.

This plan is designed to prepare you to have your best experience at your 70.3 IM. This has plan has been designed for athletes that have either competed in Olympic (ITU) distance races or Half IM (70.3) races in the past. This plan is HR based, if you would like to use a plan that has bike workouts that use power we have those as well. Please find these workouts in the TrainingPeaks store.

This plan has been built around three, four-week long training periods: The first period is designed as preparation period in which volume will increase as well as intensity. The second will be your build period which is designed to be the "meat and potatoes" of your training plan. This is where you will see the most improvement in both fitness and measurable data. Finally, we have the peak and taper period, this will be the last few sessions before your event. This is the most important training sessions you will face as these will determine how your race will be dictated.

This is designed around a simple idea of: 1 rest day (Mondays), 2-3 bike and run workouts, 3 swim workouts, 1 strength day and 1 brick (usually a bike/run brick). The average week has eight hours’ worth of workouts planned and range from six hours to ten hours in weekly training.

This plan is the most comprehensive and user-friendly plan you will find. Only plans from Finish Strong Endurance come with this amount of support. We win when you do so buy this plan and will support you by providing you a free guide to download in day one and if you do have any questions you can email finishstrongendurance@yahoo.com and I will respond within 24 hours.

As stated this plan assumes that you have competed in some sort of mid to long distance triathlon in the past, please be able to:

 Swim: 500 (yds/m) continuously
 Bike: 2.5 hour
 Run: 1.5 hour

If you have any questions please visit finishstrongendurance.com or email Dylan directly at: finishstrongendurance@yahoo.com.




Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swimx3
2:19 hrs 1:10 hrs
Bikex2
3:41 hrs 5:36 hrs
Runx2
1:58 hrs 2:00 hrs
Day Offx1
—— ——
Strengthx1
0:35 hrs 0:50 hrs
Workouts Per Week Weekly Average Longest Workout
Swim
2:19 hrs 1:10 hrs
Bike
3:41 hrs 5:36 hrs
Run
1:58 hrs 2:00 hrs
Day Off
—— ——
Strength
0:35 hrs 0:50 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Dylan Hebert

Finish Strong Endurance

Services: Running, cycling and triathlon training plans for all distances and abilities. All training plans include a training guide, as well as email support throughout training.

Specialties: 5k, 10k, Half Marathon, Cycling, Olympic and 70.3 Triathlon Training as well as Racing, Season Planning, Mental Skills Training, Exercise Physiology, and bike fitting for local athletes.