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Aquabike - 70.3/Half Ironman Training Plan - Intermediate - 16 weeks


Hypercat Racing, Rachel Sears Casanta

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16 Weeks

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Plan Description

16 week Aquabike Training Program
Ready to swim like a fish and ride like the wind?
This training plan is designed to prepare you, an advanced beginner to intermediate level triathlete, to successfully conquer the a half ironman distance aquabike in 16 weeks.
Your plan includes access to the Hypercat Racing Facebook page for your plan related questions along the way.
Plan to commit approximately seven to ten hours per week to training. The plan schedule is structured with one to two workouts per day, six days per week: three to four swims and three to four bike workouts weekly. Training is periodized with progressions in distance and intensity so that you will be strong and confident on race day.
The plan includes a training plan reference guide with a swim pace chart, equipment checklist and collection of tips for the swim, bike and transition.
Regular benchmark sessions in swim and bike at regular intervals over the course of 16 weeks so that you can gauge your progress.
Our coach support through Facebook, newsletter and website is insurance to help you get the most from your training time and your money!
We want you to be grinning ear to ear as you come down the finishing stretch on race day!
(*Please note: The best price for this training program is available for purchase directly on under coaching>training plans.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
5:11 hrs 3:30 hrs
Swim x3
2:25 hrs 1:05 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
5:11 hrs 3:30 hrs
2:25 hrs 1:05 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Rachel Sears Casanta

Hypercat Racing

Coaching athletes to excellence in running, duathlon, triathlon, paratriathlon, time trial and ultra cycling. Train smart, race faster!

Individualized online/remote coaching packages for a variety of needs & budgets.
Custom, pre-built plans and race specific training plans for the self-directed athlete.

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