TriSmart Training Systems has created a 12 week Build/Peak/Race training plan designed to help a triathlete get ready for their Half Ironman/70.3 "A" Race. TriSmart has geared this program to someone who has completed Base training, currently trains 10-13 hours a week, can run 13 miles at a time comfortably, cycle 50 miles comfortably, swim 2500 yards comfortably, and can commit up to 13 hours per week in the hardest weeks. This plan can be used with a heart rate monitor but it is not necessary.
LT test. Warm up 10-15 minutes. Perform a 30 minute time trial as hard as you can. (This will be from 3-4 miles based on the athlete). After the first 10 minutes at full effort hit the lap button on your heart rate monitor. Record heart rate average for the last 20 minutes of the test. Also record average heart rate overall and time to complete the distance. Cool down 10 minutes.
The key to performing this test correctly is to avoid going out too hard in the very beginning. Do not blow up! Attempt to negative split the effort, i.e. try to get faster as you go.This will give a much more accurate reading.
Enter the your heart rate average for the last 20 minutes into "my Settings", "Zones", Threshold Heart rate. Select the Joe Friel method for calculating zones.
Swim intervals that take 6-12 minutes in zones 2-3. Recover for 10-15% of the interval time. Or swim long and steady in zone 2.
Cruise intervals. 3-5 intervals of 6-12 minutes, recover 2-3 minutes. Up to zone 5a.
Warm up 10-15 minutes. Raise Heart rate to top of Zone 3, very bottom of Zone 4. Hold at this pace 45-60 minutes. Pay careful attention not to let your Heart rate go above the very bottom of Zone 4. Pay attention to your cadence. Try to keep it 85-90 rpms. Stay in your aero position. Cool down
Long Tempo Run. Warm up 10 minutes. Hold Heart rate at bottom of Zone 4 for 30 minutes. Cool Down
Tempo. Warm up well. Swim 12-20 minutes in zones 4-5a without stopping. Cool Down.
BT: Hilly course with long climbs. Stay in the heart rate 2-4 zones on hills. No anaerobic. Do not force the effort on hills. Hold back some on climbs. Mostly seated on climbs. (May be done on indoor trainer.)