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24-week Half Iron program Intermediate

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Darian Silk

All plans by this Coach

Length

24 Weeks

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

This plan is targeted towards the completion of a 1/2 distance race.
This plan is progressive in nature with a gradual and steady build in intensity and volume throughout a periodized schedule.
This plan is best suited for athletes with some experience with endurance sport training, those who would consider themselves "intermediate" in knowledge or higher. I would not recommend this plan for a beginner unless they had full coach support.
All run and bike workouts can be fully integrated with smart trainers through online training platforms (such as TrainerRoad, Zwift etc.) which are able to integrate TrainingPeaks workouts. Please see the TrainingPeaks website for more technical information.
Full coaching support is also available for this program. Email darian@teamatomica.com for more info.

How it Works

Load Your Plan

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x7
1:52 hrs 1:00 hrs
Bike x3
3:13 hrs 3:30 hrs
Run x3
2:19 hrs 2:10 hrs
Swim x2
1:31 hrs 1:15 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Strength
1:52 hrs 1:00 hrs
Bike
3:13 hrs 3:30 hrs
Run
2:19 hrs 2:10 hrs
Swim
1:31 hrs 1:15 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Darian Silk

Team Atomica

Darian Silk is a coach for Team Atomica coaching and consulting – one of Toronto’s largest and most dynamic endurance training clubs. He has been coaching endurance athletes since 2006. His online programs include full-service coaching, video analysis of swimming and running as well as training plan design and consultation. For those located in the Toronto area he offers 1-on-1 and group coached swim and run programs as well as in-person swim video analysis.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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