18 week Half Ironman Training Plan with Power

Average Weekly Training Hours 09:28
Training Load By Week
Average Weekly Training Hours 09:28
Training Load By Week

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.


Sample Day 2
0:40:00
Core Strength Routine #1

Walk for 5 minutes, then use a foam roller on your hamstrings, quadriceps, calfs, and IT bands. Pictures of these exercises are located under the attachment tab (paper clip icon) when looking at this in Training Peaks. Then do the following exercises: #1 Crunches - 3 sets of 15-25 #2 Lying Back extention - 3 sets of 10-15 #3 Plank - 3 sets of :20-:40 seconds #4 Bananna - 3 sets of :20-:40 seconds #5 Jacknife with ball - 2-3 sets of 10-12 #6 Slow swim with ball - alternating arm/leg 3 sets of 10-12

Sample Day 2
1:00:00
60 run series-Work on pacing

This workout will work on your feel for pacing, use your Garmin or HR monitor Warm up for 15 minutes easy jogging, then do 5 minutes as 20 seconds build to fast/40 seconds easy jogging. Main set: 15 minutes at Zone 1, 15 minutes at Zone 2, 15 minutes at high Zone 2, but not Zone 3. Goal should be to increase pace throughout the 45 minute main set.

Sample Day 3
0:45:00
Spin-ups+dominant leg - speed skill

Warm up then perform the following Drill: 3x(10 seconds high rpm, 10 secs higher, 10secs max, 60secs recoveries ) + 3x(30secs left, 30secs right leg dominant). 4-5 times. Small chain ring. CP180.

Sample Day 4
0:54:00
Trainer: big gear hills 40-54 min

raise front wheel 4-6 inches WU: 5 min ez 5 min alternating :30 standing, :30 seated 6 min seated alternating 80% workload between 1 min right leg and 1 min left leg MS: 5 x 5 min Z1-3/RPE 5-14/CP 180-90 do first 4 min seated at 70 rpm; for last minute, shift one gear bigger and stand (2 min RI) CD: 5 min ez

Sample Day 5
0:30:00
Easy jog, check cadence

On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Sample Day 5
0:40:00
Core Strength Routine #1

Walk for 5 minutes, then use a foam roller on your hamstrings, quadriceps, calfs, and IT bands. Pictures of these exercises are located under the attachment tab (paper clip icon) when looking at this in Training Peaks. Then do the following exercises: #1 Crunches - 3 sets of 15-25 #2 Lying Back extention - 3 sets of 10-15 #3 Plank - 3 sets of :20-:40 seconds #4 Bananna - 3 sets of :20-:40 seconds #5 Jacknife with ball - 2-3 sets of 10-12 #6 Slow swim with ball - alternating arm/leg 3 sets of 10-12

Sample Day 6
2:00:00
Steady, moderate effort

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.

Scott Iott
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Training Bible

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

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