Half Ironman (70.3) Intermediate (17 week)

Average Weekly Training Hours 07:54
Training Load By Week
Average Weekly Training Hours 07:54
Training Load By Week

This is for the experienced athelte looking to improve at the Half Iron distance. You should have completed olympic distance triathlons and be injury free when you start this plan. This is also for you if you've done a Half Iron race...or a few...and jsut want to train right and get faster. This will require up to 15 hours per week of training, average of 11-12 hours. This plan uses heart rate zones and perceived effort for pacing and effort level.

Sample Day 2
0:45:00

Easy ride.

Sample Day 3
0:30:00

aerobic, easy to conversational pace

Sample Day 4
0:30:00
914m
25 drill/25 swim (1500)

WU: 200 swim, 100 kick, 100 swim.
Main: 10x50 (20"): each one 25 drill, 25 swim. Do 3 each: fingertip drag, left arm only, right arm only, catch-up, fist swim.
CD: 100 easy.

Sample Day 5
0:30:00

easy pace

Sample Day 6
1:15:00

aerobic, conversational pace

Sample Day 7
0:30:00

easy pace

Sample Day 7
0:25:00
Straight 3x10

Straight swim 3x8 minutes (1:00 rest). Set a timer, don't count laps.

Brian Grasky
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Grasky Endurance Coaching

Xterra, long and short course triathlon at all levels. Experience at all distances and levels, first-timer through elite.

Full-time Coaching: Unlimited email and phone contact, full-service training plans utilizing perceived effort, heart rate, and power data, and performance and goal feedback regularly.

Week-long camps and short clinics sharing my knowledge of training and racing, preaparing the athlete for specific races.

Contact me for more information and pricing.