2 week Half Ironman Taper designed to have you peaking on Raceday (Saturday Race) with the proper mix of swim, bike and run to have you firing on all cylinders. You have worked too hard to mess this up now. Let's make sure you can Respond, Evolve and Perform on race day.
6 hours week 1
3 hours week 2 plus race
6 x 100 barefoot strides with walking recovery
2000 - 10 x 100
45 mins easy with a few acellerations to Olympic Pace no longer than 90 seconds.
Main Set 10 x 1 minute Intervals
10 x :20 hard / :40 Easy
2000 straight through no stops
1 hour ride Zone 2
30 min Run Zone 2