Equinox - 1/2 Ironman Plan - 15 hour max week - 16 weeks total - By Justin Trolle

Average Weekly Training Hours 10:06
Training Load By Week
Average Weekly Training Hours 10:06
Training Load By Week
Sample Day 2
0:30:00
Easy Run Session

Warm Up - (W/U) Easy 10min walking or running

Main Set:
6 x (2min run 1min walk)
soft surface if possible

Warm down - (W/D) with left over time.

Sample Day 3
0:45:00
1006m
Easy - Swimming Session

200 = (100 swim/25 kick/25 drill)
.
250 = 1 x (3 x 50 +100 @ Hard Effort 15-20sec recovery)
.
250 = 1 x 100/150 Moderate/Hard 20-30sec recovery between sets
.
400 = 4 x 100 free w/paddles (low stroke count w/30sec rest)

Sample Day 4
1:30:00
Cycle St/Block -(5x5) @ 50RPM 1:30hours

Cycling Strength Block
1:30 hours total
.
30min Easy Spin W/U @ 95rpm @ Easy/Mod effort
Mixed Terrain.
.
Main Set:
.
5 x 5min @ 50-60RPM @ Easy/Mod effort (zone 3)
with 3-5min recovery spin between sets (depending on recovery rate and how the legs feel at 90rpm+).
.
W/D with left over time @ 90RPM+ mixed Terrain.
.
The goal of the workout is to buld strength through the full range of motion without too much aerobic or anerobic strain on the cardio system.

Sample Day 4
0:30:00
Easy Run Session

Warm Up - (W/U) Easy 10min walking or running

Main Set:
6 x (2min run 1min walk)
soft surface if possible

Warm down - (W/D) with left over time.

Sample Day 6
0:30:00
Easy Run Session

Warm Up - (W/U) Easy 10min walking or running

Main Set:
4 x (3min run 1min walk)
soft surface if possible

Warm down - (W/D) with left over time.

Sample Day 6
0:45:00
1097m
Easy - 1200 - Swimming Session

200 = own choice W/U
.
200 = ( 2 x 50 swim/50 kick)
.
300 = 1 x 50/100/150 free; all at mod/hard effort with 25-30sec recovery between sets.
.
300 = 2 x 150 w/fins + w/paddles)
.
200 = 1 x 200 easy swim W/D

Sample Day 7
1:30:00
Long Bike + No Sets - Z2-Z3 - 1:30

Long Bike Session 1:30 total . W/U 20-30min easy spin @ 90rpm+ with Mixed Terrain Main Set: . 30-40min Easy/Moderate - Just enjoy the ride, keep heart rate between Z2 and Z3 or at an easy moderate effort. Keep cadence high (between 90-110 rpm) . W/D 20-30min easy spin @ 90rpm+ with Mixed Terrain.