Half Long Distance 24 Weeks Intermediate

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Half Long Distance 24 Weeks Intermediate

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

24 Weeks

Typical Week

2 Bike, 2 Swim, 2 Run, 1 Day Off

Longest Workout

0:49 hrs swim
3:30 hrs bike
1:30 hrs run

Plan Specs

triathlon half ironman intermediate power based hr based tss based

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Summary

This is the plan for a intermediate Triathlete that wants to finish a Half easily and feel strong at the end. You know you can finish a half no worries, but you want to push it a bit and see where the edge of the envelope might be. This plan will require you to use at least 10 hours a week in order to get in the three sports. I have written this so you don't need a power meter, but it will be helpful if you did. You will need a heart rate monitor though. These are the same workouts that I have given my triathletes and I know if you stick with the plan, you'll go great!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:58
Training Load By Week
Average Weekly Training Hours: 06:58
Average Weekly Breakdown

Hunter Allen

Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.

Sample Day 1

1:30:00
76.3TSS
ENDURANCE Ride (1:30)

WU: 10-15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 2

1:31:20
85.1TSS
ENDURANCE with FTP Bursts 4 x :10/10 & TEMPO 1 x 20 (1:30)

WU: 15 minutes steady and smooth, getting the legs working into ENDURANCE (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS: Ride at ENDURANCE (Power Z2, HR Z2, RPE 2-3) for 41 minutes. Every 10 minutes do a 10 second Burst at FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5).
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Do 20 minutes at TEMPO (Power Z3, HR Z3, RPE 3-4) .
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CD: 15 minutes, ride at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 3

0:40:00
75s descending

WU:

50 pull, 50 kick, 50 swim done twice.

MS: Recoveries are indicated in parentheses as seconds.

3 x 75 descending times (30”).

50 kick easy.

3 x 75 descending times (30”).

50 kick easy.

3 x 75 descending times (30”).

50 kick easy.

1 x 75 fastest of workout (easy 25 swim).

CD: 100 easy swim.

Total—1150

Sample Day 4

0:30:00
20 minutes in heart rate zone 3.

Tempo. Warm up and then 20 minutes zone 3 heart rate continuous. Mostly flat. Heart rate will fall on downhills--that's OK.

Sample Day 5

0:45:00
Continuous swim

WU: 10 minutes alternating slow-fast pacing. Play with different strokes

while warming up.

MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?

CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.

Total: 45 minutes

Sample Day 6

2:15:00
120.4TSS
ENDURANCE Ride (2:15) 10' CD

WU: 15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
----------
MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
---------
CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 7

1:00:00
Heart rate in zone 1-3. Rolling course.

Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.

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