Intermediate Half-Distance Training Plan - Zwift
Intermediate Half-Distance Training Plan - Zwift
Length
16 Weeks
Plan Description
This intermediate, comprehensive 16-week training plan is created for athletes gearing up for the challenge of half iron triathlon.
OVERVIEW:
• Weekly average training time: Approximately 9 ½ hours
• Weekly sessions: 2 swims, 3 bike, and 3 runs
• Weekday sessions max out at 1:15 in length with long rides and runs on weekends.
• Mondays are rest and recovery days
• There are two scheduled recovery weeks plus two week taper preceding race day.
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FOCUS:
• Strength/Endurance Emphasis: Specifically tailored bike and run workouts to prepare athletes for rolling to hilly race couses.
BIKE SESSIONS:
• Power Zone Prescriptions: Utilizing power zones for precision; a power meter or smart trainer is essential.
• ZWIFT Integration: Some bike sessions are designed around ZWIFT routes, enhancing engagement and performance. Being set up on Zwift is advantageous.
• TRAINING ZONES: Athletes should test and know their bike and run thresholds and have Coggan bike zones and Friel run zones setup in TrianingPeaks.
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RUN SESSIONS:
• Joe Friel Pace Zones: Prescribed running pace based on Joe Friel's zones, but adaptable to Perceived Exertion for simplicity.
• Long Run Focus: Heart rate zone OR Pace prescriptions for long runs, with Perceived Exertion as a viable alternative.
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SWIM SESSIONS:
• Pacing Assistance: A couple of swim test sets to assist with pacing, with the majority of workouts adaptable to Perceived Exertion.
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PHILOSOPHY:
• Bike Fitness for Stronger Runs: This program emphasizes bike strength/endurance to minimize fatigue at the start of the run.
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ADDITIONAL NOTES:
• Communication: Athletes are encouraged to reach out to me, especially regarding FTP testing and any questions or concerns.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
04:22:00 | 01:45:00 |
|
Bike
x3
|
04:14:00 | 03:00:00 |
|
Swim
x2
|
01:31:00 | 01:02:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:22:00 | 01:45:00 | |
|
|
04:14:00 | 03:00:00 | |
|
|
01:31:00 | 01:02:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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