4 x 25 kick, RI=0:15 WU: 10 minutes @ low aerobic intensity WU: 17 minutes @ moderate aerobic intensity Swim Base: 1300 Yards Do the full 100 (25 of three drills followed by 25 normal) then rest 10 sec and repeat. CD: 300 @ low aerobic intensity, Tempo Run: 40 Minutes Swim: 1200 Yards 6min. CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:10 15min. 1 x 100 5sec. Swim Base: 2512 Yards WU: 10 minutes @ recovery intensity Do you have any plans that youd recommend if I wanted to shoot for a PR next time? I like to set 125 mi/week as a typical week and mix it up w a time trial, various climbs (short/steep or rolling) flat (fast) and a recovery ride. Download the app . On most weeks of the plan youll notice one highlighted session. WU: Run 10 minutes @ moderate aerobic intensity Wednesday CD: Run 10 minutes @ moderate aerobic intensity, Tuesday CD: 300 @ low aerobic intensity, Run Speed Intervals: 42 Minutes tempo/ 1min. MS: 10 minutes @ moderate aerobic intensity easy 10 x 100 Steady with medium-strong effort 15 SR, Swim: 45min, Aerobic CD: 10 minutes @ moderate aerobic intensity, Sunday Long Bike: 2:15 easy) Take approximately 30 seconds rest between. CD: Run 3 miles, Tuesday MS: 1500 pull (paddles/bouy/band) Triathlon: 70.3 HALF-IRONMAN : Intermediate: 7.25 to 14.25 hrs/wk This training plan has been created by Rebecca Romero (Olympic Gold & Silver Medallist, World Champion (Rowing and Cycling) and Kona Age Grouper Competitor) and Nick Lloyd (Great Britain Rower, 9th in ITU Age Group Triathlon Worlds 2001, Kona Age Grouper and 9hr15 Iron Distance athlete). 8 x 25 drills, RI=0:10 Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 8 x 25 drills, RI=0:10 MS: 20 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 core strength, Swim: 45min, Threshold This is your endurance realm; you build your engine here. *Please note, this plan is for personal use only and should not to be distributed on other websites or used for commercial purposes.*. Download the app . Chrissy, I just completed my first half-ironman using your training plan and I have to say it did exactly what you said it would.
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20 week half ironman training plan intermediate