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18 week Half Ironman Training Plan for WORKING athletes, 7-10 hrs/week


Scott Iott

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18 Weeks

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Plan Description

This is a 18 week Half Ironman Training Plan designed for the athlete who has a full time job and may be time limited. It is geared towards someone who wants to complete a half iron distance triathlon. Weekly hours range from 5 to a maximum of 10. Intensity is increased since the average weekly volume is decreased. Included in each week are two swims, three runs, and three bikes. The longer brick workout is written for Saturday and the long run on Sunday.

This plan takes the approach of completion as the main goal of the half ironman race. The two biggest determiners in successfully completing a half ironman are bike and run performance as a result these two sports are a key focus in this plan. Because this is plan is designed for someone who has limited time, other disciplines may not be focused on as heavily.

This plan can accomadate an athlete who uses a pace/power meter, heart rate monitor or who trains using the rate of perceived exertion scale.

Attached is a document that details training terms and definitions. Feel free to contact Scott Iott at if you have any questions. Happy Training!!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:48 hrs 4:00 hrs
2:46 hrs 2:00 hrs
1:31 hrs 1:10 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
3:48 hrs 4:00 hrs
2:46 hrs 2:00 hrs
1:31 hrs 1:10 hrs
Day Off
—— ——

Training Load By Week

Scott Iott

SuperFly Coaching

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.