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18 week Half Ironman Training Plan with Power

Author

Scott Iott

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Length

18 Weeks

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Plan Description

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.




Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:34 hrs 2:00 hrs
Bike x3
3:51 hrs 4:00 hrs
Swim x2
1:17 hrs 1:10 hrs
Day Off x1
—— ——
Strength x1
0:42 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:34 hrs 2:00 hrs
Bike
3:51 hrs 4:00 hrs
Swim
1:17 hrs 1:10 hrs
Day Off
—— ——
Strength
0:42 hrs 0:40 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

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.

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