Advanced Half Distance Triathlon Bike & Run Plan

This 8-week Advanced Half Distance Triathlon Bike & Run Plan is designed for experienced triathletes aiming to elevate their performance in the 70.3 distance. This high-intensity program is tailored for athletes who have already mastered the basics and are looking to push their limits to achieve competitive finishing times.

Key Features:

Duration: 8 weeks
Focus: Bike and run disciplines
Target finish time: 4 hours 31 minutes to 5 hours 15 minutes

Prerequisites:

Before starting this plan, athletes should be able to:

1) Complete a 70.3 distance comfortably in a day
2) Swim 3-4,000 yards at a 1:30-1:40 per 100 yards pace
3) Bike 50 miles at 19-21 miles per hour without drafting
4) Run a half marathon (13.1 miles) in under 1:40

This plan is not for beginners or those simply aiming to finish. It's crafted for triathletes who want to compete at a high level in the 70.3 distance. The program incorporates advanced training techniques, including high-intensity intervals, race-pace workouts, and strategic recovery periods to optimize performance gains.

Athletes following this plan can expect:

1) Significant improvements in bike and run split times
2) Enhanced endurance and power output on the bike
3) Improved running efficiency and speed off the bike
4) Optimized pacing strategies for race day

By focusing on the bike and run portions, this plan allows athletes to fine-tune these crucial disciplines while maintaining their existing swim fitness. The structured workouts are designed to boost both speed and endurance.

Remember, this plan demands a high level of commitment and prior fitness. It's ideal for those who have already completed multiple 70.3 events and are now ready to take their performance to the next level. .