IRONMAN & Half Ironman 70.3

Ironman training plans:

BEGINNER

Calling first timer Ironman athletes!

You can measure training zones based on feel / power / or heart rate.

 

You should have completed an Ironaman 70.3 before attacking this event. Training hours will be between 6-13 hours a week.

 

This program also supplies nutrition guidelines for your big day.

 

To start this plan you should be able to:

Swim: 2000m with rests

Bike: 2 hours

Run: 50 minutes

Intermediate

This plan is designated towards a more seasoned triathlete who has completed an Ironman before or wants more of a challenge.

 

The programs are more specific than a beginner program, and work with bike power (alternatively you can choose "feel" for zones if you do not have a power meter).

 

Training hours a week will be between 6-14.
 

To start this plan you should be able to:
Swim: 3000m
Bike: 2.5 hours
Run: 70minutes

ADVANCED

This is for the seasoned triathlete wanting to finetune, build, and make that progression to get every little bit out of yourself.

Biking with power will make sessions more accurate (but not necessary).

You should have completed an Ironman before if not a few, and want to excel not just finish an Ironman.

Training hours will range between 6-18 hours a week.

Half Ironman 70.3 training plans:

BEGINNER

Even though this is a beginner training plan, you should have completed a sprint or olympic distance triathlon before attempting a 70.3 event.

You can gauge measurements off of power/ feel / or heart rate. Training hours per week will range from 6-11 hours.

To start this plan you should be able to:
Swim: 1000m with rests
Bike: 75 minutes
Run: 45 minutes

Intermediate

Done a Half ironman before? Want to make your next step to a personal best?

This program is for you. It contains more race specific work than the beginner plans.
Training hours will range from 6-13 hours a week

To start this plan you should be able to:
Swim: 2000m
Bike: 2.5 hours
Run: 70minutes

ADVANCED

The experienced 70.3 plans are designed for the athlete who is after peak performance in their age group or amongst elites. You should have completed many triathlon races including several 70.3 races.

These programs are very specific, using power on the bike and heart rate and feel as effort measures on the run. Training hours will be between 6-16 hours a week.

To start this plan you should be able to:
Swim: 3000m
Bike: 3 hours
Run: 80 minutes