maffetone based half ironman (18 week)

Average Weekly Training Hours 10:16
Training Load By Week
Average Weekly Training Hours 10:16
Training Load By Week

The following program is designed for the triathlete who has competed in several triathlons, perhaps even a season of triathlons, preferably Olympic Distance Races. It also takes into consideration he or she can run at least 10k or about an hour with relative ease, swim at least 5000m per week and ride at least 30-45 km 3 times per week on the bike.
A half Ironman is a big step-up from the standard Tri. It is definitely doable, you just have to race and train smarter.

Sample Day 1
0:25:00
1000m

Warm-up as
200 easy w pads and pb
50 kick,
50 swim golf
main set
5 x 100m steady (15sec rest)

200 swim down real easy

Sample Day 1
1:00:00

this ride should be treated as somewhat of a recovery/aerobic ride after your long weekend. Warm up for 15 minutes keeping your heart rate (HR) below your training zone. For the bulk of your ride keep your HR at the lower end of your training zone.

Sample Day 2
0:25:00
1000m

Warm-up as
200 easy w pads and pb
50 kick,
50 swim golf
main set
10 x 50m with 10 x hard effective strokes then cruise (10sec rests)
200 swim down real easy with pads and pb

Sample Day 2
0:40:00

Sample Day 3
1:05:00
working within MAF range

9 min easy build to --- bpm
1 min spin
10 min at 70 rpm, upper hr range
10 min at 60 rpm, lower hr range
10 min at 60 rpm, upper hr range
10 min at 50 rpm, lower hr range
10 min at 50 rpm, upper hr range
5-10 min easy spin

Sample Day 4
0:30:00

Sample Day 4
0:25:00
1000m

Warm-up as
200 easy w pads and pb
50 kick,
50 swim golf
main set
500m easy swim with pads and pb
200 swim down real easy

Stuart Moore
|
possibiliTTy race team

recently mentored under Brett Sutton.
i coach for a global race team called "possibiliTTy race team" we cater to all levels from beginner through to kona qualifier.
I utilise training peaks online software and am able to deliver training to beginners with no devices through to monitoring heart rate variability on a daily basis. I have a cert 4 in strength and conditioning also and utilise a large local gym when needed in Yarraville, Victoria.
teaching adults how to swim is a specialty.