The 16-week Intermediate Half-Distance training plan is for the triathlete with one or more seasons of training under his/her belt. Athletes have already done a few races including a Half or are coming into triathlon from another endurance sport. The program averages 11 hours per week with a recovery week of ~8 hours every 4th week. The biggest week is 12.5 hr (with options for more) and the smallest is 7.5 hours.
The early weeks focus on aerobic development with a limited amount of threshold-type training. The later weeks include a fair amount of threshold and sub-threshold intervals as well as race-specific intensity workouts.
The program includes pace levels & heart rate guidelines for the swim and run, and HR/power targets for the bike.
Assumptions: athletes can run an hour, ride 1.5 hour, and swim 1,500 yards in separate workouts without difficulty.
Raleigh/Cary, NC area triathlon coaching specialists.
We offer personal coaching, online coaching and group training options for triathletes, runners and swimmers. All of our training programs are customized to your life and schedule. We provide feedback, support, encouragement, and stern warnings as need be along the way. Check us out at www.osbmultisport.com.
A full time triathlon coaching business since 2005.