Half Iron with Yoga, 8–14 hours per week

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Half Iron with Yoga, 8–14 hours per week


Sage Rountree

All plans by this Coach


19 Weeks

Typical Week

4 Run, 3 Bike, 3 Swim, 3 Other

Longest Workout

1:00 hrs swim
4:00 hrs bike
1:55 hrs run

Plan Specs

triathlon beginner intermediate advanced

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The half-Iron-distance triathlon is a fun, challenging test of your endurance, but one that can be completed happily and without adding undue strain to your schedule. In three swims, three rides, and three runs (with an optional fourth off the bike starting in the second four-week block), this plan offers a balanced approach to your build for the half Iron distance. Yoga complements the work you’re doing, building core strength, flexibility, and focus for the long race.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:59
Training Load By Week
Average Weekly Training Hours: 10:59
Average Weekly Breakdown

Sage Rountree

Sage Endurance

Bringing meaning to your workouts! Quality over quantity; a purpose for everything. Incorporating yoga, Pilates, and meditation for strength, flexibility, and focus.

One-time start up fee: $500. Then, you can choose to pay up front for one quarter (three months): $1200; one half year: $1850; or one full year: $3500.

All of these options include an individualized plan, updated weekly, and as much communication as you want.

I also offer one-on-one coaching, yoga, and/or Pilates for $150/hour.

Sample Day 1

Power hills, 10 seconds

Hill reps. Warm up 20 mins. including a few pickups (push the pace for a few seconds), as you approach a hill. Do 4 x :30 relaxed sprint up the hill; take 2-min. active recoveries (jog, walk, including walking backward down the hill). Quick feet, best posture, pulling elbows back on the hill reps. Run home easy.

Sample Day 1

Aerobic ints

WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 300 (10”) moderate.
Rest 2 minutes.
Kick 300 steady. You can use the board for some or all.
6 x 50 relaxed speed (15”).
CD: 300 easy swim.
Total: 2550

Sample Day 2

Trainer or road--Spin-ups

Spin-ups. Road or trainer. Warm up, including a few pickups. Then slowly spin up to max rpm over 30 seconds. When you begin to bounce, back off and hold the quick cadence for several (5-10) seconds. Recover completely and repeat for a total of 6. Stay RELAXED!

Sample Day 2

Power 1 (20 minutes)

Move through each of the dynamic sequences 5-7 times, and hold each of the static stretches for at least five breaths.

Sample Day 3

200s variable pace

WU: Build effort on each rep.
100 swim, 50 kick, 100 swim, 50 kick, 100 swim.
MS: Each numbered set is done non-stop as a 200.
#1—100 easy, 50 mod, 50 fast (10”).
#2—50 easy, 100 mod, 50 fast (20”).
#3—50 easy, 50 mod, 100 fast (30”).
#4—100 fast, 50 easy, 50 mod (20”).
#5—50 fast, 100 easy, 50 mod (10”).
#6—50 fast, 50 easy, 100 mod. (60”)
Repeat #1, 2, 3.
CD: 300 easy with drills.
Total: 2500

Sample Day 3

LTHR test

At the track, warm up for 10-15 minutes, including 4 x 20" strides. Start your monitor, then run 30 mins. at a sustainably fast pace, about as hard as you think you can go for 30 mins. After the first 10 minutes, hit your lap button. Average HR for the last 20 mins. predicts lactic threshold heart rate (LTHR). Be sure to cool down with jogging and walking.

Sample Day 4

Form sprints

FORM sprints. Road or trainer. Warm up by riding easy for 20 mins., including a few pickups. Then do 6 x 10-second sprints on a flat or a slight downhill. Emphasize FORM--not power. Spin <3 minutes between each form sprint, and ride home easy.

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