Get Half Ironman Training Plan

Subconsciously, you must be on cruise control to break 10 hours in Ironman. This means that you must be able to execute a near flawless nutrition protocol, pacing strategy, swim-to-bike and bike-to-run transition, and you must be able to do this under stressful race conditions.

Plan Description It includes 2-3 swim workouts each week, 3-4 run workouts each week, 2-3 bike sessions each week, brick sessions, functional strength sessions, rest days, and field tests to set up your run, bike and swim heart rate and pace zones.

6 simple steps to structure your own triathlon training plan Set goals and stick to them. ... Choose a target race day. ... Recognise your strengths and weaknesses. ... Know your triathlon training segments. ... Fine tune your nutrition and hydration. ... Track your data and monitor your progress.

Although a 15- to 20-hour training schedule is ideal to maximize your Ironman potential, you can accomplish a lot of the basic fitness using a 10-hour Ironman training plan week if you utilize your time wisely. This plan will allow you to start the race with confidence and finish the race strong.

Short rests are built in after every rep. For example, a 2x50 means swimming 50 yards (down and back), taking a 10-second break, and then swimming another lap. For a 4x25, swim the same distance, but rest every time you touch a side.

This 16-week plan starts with 2 days in the pool, 2 days on the bike, 2 days running and 2 days of strength training and builds up to 3 swim, 3 bikes, and 3 runs, over time reducing strength to 1 day per week. Monday is the scheduled rest day and the longer workouts are on the weekend.

In this case, you're doing a swim workout in which your warmup (WU) is to swim 200 meters at an easy pace, then 200 meters at a moderate pace. From there, you'll move into the main set (MS), where you'll swim 50 meters at a hard pace, then rest for 20 seconds.

Terms, abbreviations and drills that you need to know: WU: Warm up. CD: Cool down' = minutes“ = seconds. MS = Main Set. RPE = rate of perceived exertion.