This plan contains workouts for cycling, running and swimming, and is made for the triathlete that can easily finish any triathlon, but is ready to take it to the next level and finish in the top 10% of their age group. It's not an easy plan, but if you stay focused, do the work, you will be there in the end. You are going to need at least 10 hours a week to make this happen and if you have 14, that's better. I designed this plan so that you could use a power meter, heart rate monitor or pace based device to help you train in the right zones.
Welcome to your advanced 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
Warm up. Then ride 40 to 45 minutes non-stop at Level3 on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero.
WU: Build effort on each rep.
50 swim, 50 kick, 50 swim, 50 kick, 50 swim.
MS: Each numbered set is done non-stop as a 200.
#1—100 easy, 50 mod, 50 fast (10”).
#2—50 easy, 100 mod, 50 fast (20”).
#3—50 easy, 50 mod, 100 fast (30”).
#4—100 fast, 50 easy, 50 mod (20”).
#5—50 fast, 100 easy, 50 mod. (10”)
CD: 150 easy with drills.
Tempo. Warm up and then 30 minutes zone 3 heart rate continuous. Mostly flat. Heart rate will fall on downhills--that's OK.
WU: 15 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 35-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: 55 minutes
WU: 15-20 minute warm-up and just getting the legs moving.
MS: The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid endurance/tempo miles will do that. Ride for about 2.5 hours at endurance/tempo. At times, it's an easy effort, and others it's a nice solid fast pace. Keep cadence in the 90-95rpm range.
CD: Solid 10-15 minutes of easy riding, before you get home and make that recovery shake. Stretching after the ride also.
Heart rate in zones 1-3 on trails. 'PROUD' form. Allow heart rate to rise to zone 3 on hills, but don't force it up.