18 week Half Ironman Training Plan with Power
Scott IottAll plans by this Coach
This 18-week Half Ironman/70.3 training plan requires the use of a bicycle powermeter. The Power-Based Half Ironman plan listed here is that the bike intensity in this one is based on the Coggan power zones rather than on Critical Power (for example, CP30). To find out more about how to establish your power zones click on the "Using Heart Rate, Power & Pace" link underneath Joe Friel's picture on this page (or at http://tinyurl.com/kwnlh8). Power zones will need to be established before the first bike workout in this plan. All bike workouts are described using power. This 18-week plan ends with the week of your A-priority, half-iron-distance race (accomodations are made for both Saturday and Sunday races). The key to the success of this plan is the race-specific intensity inserted at just the right times. This plan is intended for the triathlete who has been racing for two or more years but may also be used by older athletes who recover well within 48 hours and can train with 3 weeks of quality and higher quantity before starting a recovery period of 5 days. To start this plan you should have a powermeter and be able to swim 1 hour, bike 3 hours, and run 2 hours. Except for the R&R weeks which are about 9 hours, the Build training weeks are around 16 hours. Optional strength maintenance workouts are included as suggested in The Triathletes Training Bible. The plan uses common language to describe the workouts and is easy to follow as you may see by clicking the plan preview above. By the end of 18 weeks you will have excellent fitness and be ready for your A-priority race.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:34 hrs||2:00 hrs|
|3:51 hrs||4:00 hrs|
|1:17 hrs||1:10 hrs|
Day Off x1
|0:42 hrs||0:40 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:34 hrs||2:00 hrs|
||3:51 hrs||4:00 hrs|
||1:17 hrs||1:10 hrs|
||0:42 hrs||0:40 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
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.Still have questions about this plan?