Half Iron -12 week power based

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 10:27

To start this plan you should have completed a Base training period and be able to swim 1 hour, bike 3 hours, and run 1 hour. Weekly volume is about 13 hours per week with 3-4 swims, 4 bikes, 4-5 runs and 1 strength session. The exceptions are the rest weeks every fourth week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress. There are also fitness-building race-simulation bricks every week. The last 3 weeks of this plan taper and peak you for the race.

Sample Day 1
0:30:00
Easy run

Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.

Sample Day 2
0:30:00
Form work

500 swim choice

400 as 50 drill, 50 swim smooth

6x50 perfect form, count strokes 10 seconds rest

cool down

Sample Day 3
1:00:00
Easy ride

Ride in 1-2 power zones, mostly 2 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.

Sample Day 4
0:30:00
easy run

Very easy run with a 2-3x30 second pick ups. This is 30 seconds building pace and increasing cadence. A couple minutes in between each pick up

Sample Day 4
0:45:00
Ironman Test set

BT: Warm up: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec. 


4 x 400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). rest 10 seconds after each

500 time trial. All out. Your average 100 pace for this is your T-time for future workouts. 

Then swim easy, 100 cool down. (2400m/y)

Sample Day 5
1:00:00
Setting power zones

Long warm up. 

Then time trial 30 minutes. Flat out-back or the entire 30 minutes up a slight grade. Race effort. As hard as you can go for the entire 30 minutes. Record average power for the 30-minute effort (this is your FTP power). Otherwise keep power in zones 1-2.

Sample Day 6
2:00:00
Easy ride

Ride in 1-2 power zones, mostly 2 zone. Flat course. Low effort--light on pedals. Comfortably high rpm. Loosen up the legs

Jackie Hering
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Hering Coaching

Ironman
Half Ironman
Swimming