Intermediate Half Iron Man- 24 weeks

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!

Sample Day 1
Welcome!

Welcome to your intermediate level half iron man 24 week training plan!!


Today is going to be an easy day, just riding and getting ready for the week ahead:

WU: 15 minutes

MS: 1 hour at endurance pace.

CD: 15 minutes

Sample Day 2
Endurance with 1x20min.

WU: 15 minute warm-up.

MS: Today is a solid endurance day- 1 hour, nice and smooth.
Ride and getting in some bursts and having fun.
One burst every 15minutes for 10seconds each.

Make sure to do 1x20 minutes with wattage at tempo 85-90% FTP.

CD: cool-down.

Sample Day 3
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
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
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
Endurance

WU: 15 minutes warming up, and getting the legs loose.

MS: Trying for a solid 2 to 2.25 hour ride today. Still, you are just riding easy and not pushing it. No watts over 150 today. Just 'noodle' along and continue to build endurance. It's almost like an active recovery day, but a touch too long for that.

CD: 10-15 minutes easy pedaling.

Sample Day 7
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.

Hunter Allen
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Peaks Coaching Group, Inc.

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