Half Ironman 20 Weeks

Average Weekly Training Hours 11:00
Training Load By Week
Average Weekly Training Hours 11:00
Training Load By Week

This training plan is designed for athletes looking for more focused and structured training that will help them to get to the next level for a Half Ironman or 70.3 Ttriathlon.

Athletes coming into this plan should be consistently training 7-9 hours per week. The training plan is 20 weeks, averaging ~10 hours per week, with a low of 7 hours and a peak of 14 hours.

Sample Day 2
0:40:00
2000m
40TSS
12 x 100 (2000)

WU: 200 easy, choice of stroke
2 x 100 (50 zipper drill, 25 back, 25 free)
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MS: 12 x 100 w/ :20 rest
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CD: 2 x 200 easy

Sample Day 2
1:30:00
99.5TSS
90 minute easy endurance

WU:10-15 minutes building into the middle to top of zone 2
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MS: Spend your run at the bottom to middle of zone 2. Easy strides, quick turnover.
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CD: Easy strides, quick turnover, slowing to zone 1. Make sure and stretch after this run.

Sample Day 3
1:15:00
80.7TSS
TEMPO 2 x 25/5 (1:15) WU/CD 5'

WU: 5 minutes working Endurance (Power Z2, HR Z2, RPE 2-3)
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MS: Do 2 x 25 minute intervals at TEMPO (Power Z3, HR Z3, RPE 3-4) . Vary your cadence throughout ride. 5 minutes recovery between intervals at Endurance (Power Z2, HR Z2, RPE 2-3). Enjoy the day!!
Terrain: Flat to Rolling
Cadence: 85 - 105.
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CD: 5 minutes of easy pedaling.

Sample Day 4
0:40:00
2000m
40TSS
10 x 25 KICK + 500 (2000)

WU: WU: 200 easy, choice of stroke
3 x 100 (50 zipper drill, 25 back, 25 free)
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MS1: 10 x 25 kick with kickboard w/ :15 rest
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MS2: 500 steady-fast
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MS3: 10 x 25 kick with kickboard w/ :15 rest
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CD: 500 easy

Sample Day 4
0:50:00
54.9TSS
50 minutes Ae

WU:10-15 minutes building into the middle to top of zone 2, pushing into the bottom of zone 3.
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MS: Spend your run at the bottom to middle of zone 3. Easy strides, quick turnover.
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CD: Easy strides, quick turnover, slowing to zone 1. Make sure and stretch after this run.

Sample Day 5
1:05:00
64TSS
TEMPO 2 x 15/5 (1:05) CD 10'

WU: 15 minutes with watts at L2 Endurance (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS: 2 x15 with with watts at TEMPO (Power Z3, HR Z3, RPE 3-4) . REST for 5 minutes between each interval.
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CD: 10 minutes with watts at L1 Active Recovery (Power Z1, HR Z21, RPE <2).

Sample Day 6
0:35:00
37.1TSS
35 minute endurance run

WU:10 minutes building into the middle to top of zone 2
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MS: 15 minutes at the middle of zone 2. Easy strides, quick turnover.
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CD: Easy strides, quick turnover, slowing to zone 1. Make sure and stretch after this run.

Hunter Allen
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Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.