CD: Run 10 minutes @ moderate aerobic intensity, Friday MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 CD: 10 minutes @ moderate aerobic intensity, Thursday MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 10 x 25 kick, RI=0:15 8 x 50 @ speed intensity, RI=0:20 Heading out the door? 10 x 25 drills, RI=0:10 2 x (50 FS in Z2 + 50 FS in Z4 + 20 sec rests). WU: 350 @ low aerobic intensity WU: Run 10 minutes @ low aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Swim Base: 4100 Yards Also include race simulation brick sessions - that include a swim, bike and run. 9 x 25 @ speed intensity, RI=0:15 Easy/steady swim in Z2. Whether you choose to race a small local half-iron event or travel to an exotic destination for an Ironman 70.3, the feeling of crossing the finish line will make all your hard work worth it. 6 mins in low Z4 + 2 mins recovery in Z1. WU: 350 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity. 8 x 25 drills, RI=0:10 Thursday CD: Run 10 minutes @ low aerobic intensity, Thursday CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 10 x 25 drills, RI=0:10 MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 10 x 25 drills, RI=0:10 CD: 350 @ low aerobic intensity, Tempo Bike: 1:40 MS: 3 hours and 25 minutes @ moderate aerobic intensity This table provides a brief overview of which level might be right for you, to help you get the most out of your plan. When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. MS: 40 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity Your training is slightly reduced to allow your body to fully absorb your recent training and prepare for the harder training to come in weeks 5-7. MS: 8 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 This includes two swims, two to three rides, three runs and a 45-minute strength and conditioning session. CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:50 5 x 200 @ threshold intensity, RI=0:45 CD: 350 @ low aerobic intensity, Long Run: 1:40 MS: 3,200 @ moderate aerobic intensity MS: 10 x 1 minute @ VO2max intensity with 1-minute active recoveries @ low aerobic intensity Todays smartwatches will not only track time and distance, but also help prescribe workouts, give biofeedback, track sleep, connect to your bike, and give pool and open-water swimming data. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. MS: Run 40 minutes @ moderate aerobic intensity We recommend readingDr. Cory Nyamoras tips on finding balance for triathletes. 1 x (200 FS in Z2 + 100 Pull in Z2 + 20 secs rest). CD: Run 10 minutes @ moderate aerobic intensity. Fartlek Run: 45 Minutes MS: Run 50 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity. Foundation Bike: 1:15 MS: 5 x 200 (50 build/50 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:20 MS: 9 x 100 @ moderate aerobic intensity, RI=0:05 CD: 10 minutes @ moderate aerobic intensity, Saturday WU: 32 minutes @ moderate aerobic intensity Many new triathletes begin with swim lessons and a dedicated block of swim-focused training prior to embarking on a half-iron training plan. Browse by category or search (90+ articles), Detailed 8- and 12-week printable PDF training plans. Who can do a half-iron triathlon? Most athletes can train for a 70.3 without giving up entire weekends for long workouts and recoverya stark difference from its full-iron counterpart. MS: Run 30 minutes @ threshold intensity, Friday Choosing a race course is not just about the race itself, but how youre able to prepare. WU: Bike 1 hour @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday 10 x 25 kick, RI=0:15 Swim: 1:30:00 Bike: 6:15:00 Run: 2:15:00 Ironman training plan week total: 10:00:00 Monday A Detailed 6 Month Half Ironman Training Plan - Josh Muskin MS: Run 1 hour and 10 minutes @ moderate aerobic intensity All our plans are available either for sale directly on the TrainingPeaks Store (where you can also see screenshots of sample weeks), or you can subscribe as an Unlimited Athlete to be able to swap freely between all of them, among other benefits outlined below. (Spoiler alert: Its more than you think!) Click here to browse our 8 to 48-week training plans (with email support). If youre not a confident swimmer, its a good idea to sign up for a series of adult improver swim lessons before you start a triathlon training program. Swim Fartlek + Sprint: 2350 Yards We cant thank everyone enoughfor all your support! There are one or two workouts per day, with one day off each week. CD: 250 @ low aerobic intensity, Long Run: 1:20 Read this article on the new Outside+ app available now on iOS devices for members! 10 x 25 kick, RI=0:15 WU: 350 @ low aerobic intensity Tempo Run: 50 Minutes 32 week ironman training plan: Fill out & sign online | DocHub . The plan builds up to race day and helps improve your fitness and confidence for your target event. Do most of your running at chatting pace, even if it means you must include some walking. Swim Base: 2400 Yards WU: 350 @ low aerobic intensity CD: 350 @ low aerobic intensity, Bike Lactate Intervals: 1:30 Success! PDF RUN | Novice IRONMAN 24 week Training Plan - tri club CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:15 One of your weekly runs should be a long run, where you slowly build up to a distance of around 12-miles in the final weeks before the race. Recovery Run: 25 Minutes This means you can follow your workouts on-screen in real-time. WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity 10 x 25 drills, RI=0:10 CD: Run 10 minutes @ moderate aerobic intensity, Long Bike: 2 Hour Run 13.1 miles, Tuesday MS: 11 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) The Best Beginner Half Ironman Training Plan Looking to race a half-Ironman distance in the next six months? Half-Ironman Triathlon These 24 weeks provide the perfect balance of challenging training and time efficiency. Swim Fartlek + Sprint: 1950 Yards 4 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 We include these workouts in our training plans too, in the lead up to race day. Brick Workout: 3:25 PDF RUN | Novice IRONMAN 24 week Training Plan WU: 350 @ low aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity MS: Run 40 minutes @ low aerobic intensity, Sunday Hard/Tempo Heart rate 80-87% of max. 4 x 50 @ speed intensity, RI=0:20 This is an area where preparation becomes even more important! 10 mins in upper Z3 + 2 mins recovery in Z1. 8 x 50 @ speed intensity, RI=0:20 Our Plan. MS: Run 2 hours and 20 minutes @ moderate aerobic intensity WU: 250 @ low aerobic intensity MS: 1,800 @ moderate aerobic intensity The best fuel for racing a half Ironman is the one that is well-tolerated by your body and does not cause stomach upset while racing. Some steps to help you decide which Ironman triathlon is the best for you: Among the most popular Ironmans for beginners in the U.S. areIronman 70.3 Oceansidein April,Rev3 Williamsburgin July,Ironman 70.3 Atlantic Cityin September, andClash Daytonain December. Once you can swim 400 meters or yards freestyle in a pool without stopping, you can then train on your own more, or in a group. 10 x 25 drills, RI=0:10 MS: 38 minutes @ threshold intensity Do not underestimate what it takes to complete a half-ironman, be well prepared by following the training programme closely and spend time blending the training into your lifestyle. WU: 33 minutes @ moderate aerobic intensity Swim Base: 2600 Yards CD: Run 10 minutes @ moderate aerobic intensity But that doesnt mean you should go and eat all the food in the fridge instead, you want to take a thoughtful approach to fueling like an athlete. Aim to run two or three times per week, but be sensible about your speed and distances, to avoid injury. MS: 10 minutes @ moderate aerobic intensity Swim Fartlek + Sprint: 2575 Yards This mid-levelIronman training plan iscustom made for those who want to do more than just finish an Ironman. In recent years, the half-Iron has become one of the most popular events in triathlon, as athletes discover the 70.3-mile race allows them to get a taste of full Ironman racing without the time and energy commitment of a full Ironman. Monday - DAY OFF Tuesday - 2hour cycle/1 hour run Wednesday - 4km swim Thursday - 1.5 hour ride/ 1.5 . WU: 300 @ low aerobic intensity To get fit enough to conquer an IRONMAN 70.3, you will need to train at least twice per week in each discipline (swim, bike and run). MS: Run 2 hours and 30 minutes @ moderate aerobic intensity 1 x (100 FS in Z2 + 100 Pull in Z4 + 20 secs rest). CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: 10 minutes @ moderate aerobic intensity 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). However, swimming is the smallest part of a Half IRONMAN triathlon, and youll spend far more time running and cycling. MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 Its a good time to double-check your race day logistics and strategies. Download All Our FREE PRINTABLE Half IRONMAN 70.3 Plans Here! 2 x (100 Pull in Z2 + 100 FS in Z3 + 20 sec rests). MS: Run 20 minutes @ moderate aerobic intensity MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 To get fit enough to conquer an IRONMAN 70.3, you will need to train at least twice per week in each discipline (swim, bike and run). Join our community below! PDF SWIM | Novice IRONMAN 24 week Training Plan Many people wonder if hiring a triathlon coach for a half-iron triathlon is a worthwhile investment. CD: 350 @ low aerobic intensity, Saturday MS: 2 x 16 minutes @ threshold intensity with 10 minutes active recovery Tempo Run: 52 Minutes Swim Base: 1900 Yards CD: Run 10 minutes @ moderate aerobic intensity, Tuesday CD: Run 10 minutes @ moderate aerobic intensity, Foundation Run: 35 Minutes 10 x 25 drills, RI=0:10 CD: Run 5 minutes @ moderate aerobic intensity, Thursday 8 mins in upper Z3 + 2 mins recovery in Z1. CD: 350 @ low aerobic intensity. Foundation Run: 55 Minutes Foundation Run: 45 Minutes WU: 10 minutes @ recovery intensity Note: our premium plans include fitness tests for smarter, personalised training zones on every workout. WU: 10 minutes @ moderate aerobic intensity Drink 4-8 ounces of fluid every 15 minutes (increase this for hot or humid races). CD: 350 @ low aerobic intensity, Bike Power Intervals: 1:10 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 9 x 25 @ speed intensity, RI=0:10 MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 Brick Workout: 2 Hours MS: Run 24 minutes @ threshold intensity MS: 5 hours and 10 minutes @ moderate aerobic intensity Swim Base: 2600 Yards 10 x 25 kick, RI=0:15 But, Looking to take on an IRONMAN 140.6? WU: 350 @ low aerobic intensity CD: 20 minutes @ moderate aerobic intensity, Wednesday CD: 10 minutes @ moderate aerobic intensity, Sunday 100 FS Breathe every 3 in Z2 + 20 secs rest). CD: Run 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity MS: Run 30 minutes @ moderate aerobic intensity, Sunday PDF SWIM | Novice IRONMAN 70.3 20 week Training Plan 30 BR 24.8 miles RS 1:30 Z1 4:10 Run 30 Z1/Z2 15BR 15 BR 6.2 miles RS 2:00 8:45 Week 14 Swim 2500 TECH-B 3000 ST-B 2500 E-B 2:40 Bike 45 TEMPO-B 40 Z1 2:00 Z1/Z2 3:25 . MS: Run 45 minutes @ low aerobic intensity, Sunday WU: 250 @ low aerobic intensity MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 MS: 2 hours and 10 minutes @ moderate aerobic intensity Swim Base: 3100 Yards Week-3 Strength Training Week-9 Strength Training Week-15 RECOVERY Strength Training (2100m)55 minutes 2700m MS: 10x50m; 10x25m 2700m We suggest you only do strength work in addition to at least two swims, two runs and two cycles per week, rather than instead of them. 10 x 25 drills, RI=0:10 You can start our Off-Season (Fitness Maintenance) plans anytime you like. Your training will steadily taper down to ensure youre rested and ready to perform your best on race day. Swim Base: 2650 Yards PULL Freestyle with a pull-buoy between your thighs. Brick Workout: 55 Minutes CD: 350 @ low aerobic intensity, Foundation Bike: 1:15 MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 WU: Bike 3 hours and 30 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity 1 x (50 Pull in Z2 + 50 Pull in Z2 + 15 secs rest). The last two weeks of this training plan are a taper period. 8 x 25 @ speed intensity, RI=0:20 Its time to get race fit in this 8-week phase. WU: Bike 1 hour @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Saturday The biggest concern for many new triathletes is learning how to swim in your triathlon event. 7 x 50 @ speed intensity, RI=0:20 1 x (150 FS in Z2 + 50 FS in Z4 + 20 secs rest). WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. 1 x (50 FS in Z2 + 50 Back in Z2 + 15 secs rest). MS: 1 hour and 10 minutes @ moderate aerobic intensity Your Courage & Commitment. For those not in the know, a 70.3 is a half Ironman-distance triathlon, consisting of a 1900m swim, . CD: Run 5 minutes @ moderate aerobic intensity, Thursday 10 x 25 drills, RI=0:10 WU: 250 @ low aerobic intensity It'll take 6-12 months to train for a full triathlon, like an Ironman Triathlon. Swim Base: 3300 Yards RELATED:How to Find the Right Triathlon Coach For You. 2 x (50 Back in Z2 + 50 Breast in Z2 + 15 sec rests). MS: Run 40 minutes @ low aerobic intensity, Long Bike: 5:30 First up, let's just clear up the naming - middle, 70.3 or half-Ironman are all used to describe a 1.9km swim, 90km bike and 21.1km run event. CD: 350 @ low aerobic intensity, Tuesday CD: 10 minutes @ moderate aerobic intensity, Friday Foundation Bike: 1:45 CD: 350 @ low aerobic intensity. 2 x (50 Pull in Z2 + 50 Drill in Z2 + 15 sec rests). 10 x 25 drills, RI=0:10 CD: 10 minutes @ moderate aerobic intensity, Foundation Run: 1 Hour MS: 4 x 1 minute @ speed intensity uphill with 2-minute active recoveries Run Lactate Intervals: 44 Minutes MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 MS: 1 hour and 25 minutes @ moderate aerobic intensity For a beginner who has some recent background in fitness or sport, we suggest you give yourself at least 20 weeks to get fit and ready for an IRONMAN 70.3 triathlon. WU: 350 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2500 Yards RELATED:Triathletes Complete Guide to Fueling and Nutrition. MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 WU: 10 minutes @ moderate aerobic intensity Long Bike: 5:45 After the first event, you can fine-tune your racing strategy to hit specific time goals on the swim, bike, and run. Happy training! The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks. The Ultimate Ironman Training Plan | Gainful The first 8 weeks of this training plan constitute the base phase of training. RELATED: Strength Training for Triathletes. Beginner, Intermediate & Advanced versions. MS: 3 x 100 @ VO2max intensity, RI=1:00 WU: 350 @ low aerobic intensity It features 3 swims, 3 rides, 3 runs, and a bike-run brick workout per week. Thursday CD: 350 @ low aerobic intensity, Saturday The right Ironman training plan can help you perform your best on race day. CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:45 WU: 350 @ low aerobic intensity The plan builds up to race day and helps improve your fitness and confidence for your target event. WU: 350 @ low aerobic intensity Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Fitness adaptations take weeks and months to occur, rather than days. Ask other triathletes, especially those with experience racing at the half-iron distance, which race (or races) theyd recommend for a first-timer. WU: 200 @ low aerobic intensity CD: 350 @ low aerobic intensity, Tempo Bike: 1:55 3 mins in low Z5 + 2 min recoveries in Z1. This means if you sign up this week with our bonus $20 off, youll be saving $68 compared to our future annual pricing. That means youll be training almost every day, for a period of months, with longer rides and runs at the weekends. Brick Workout: 1:30 PDF 20/40 Week Half Triathlon and Full Triathlon Training Plan - WildApricot 10 x 25 kick, RI=0:15 CD: 10 minutes @ low aerobic intensity, Thursday CD: Run 3 miles, Tuesday WU: Run 10 minutes @ moderate aerobic intensity running strides) to gain efficiency and prepare your body to handle the high-intensity workouts of the build phase. RUN | Novice IRONMAN 24 week Training Plan * = higher intensity key session E = endurance key session Microcycle 1 -GP Monday Tuesday Wednesday Thursday Friday Saturday Sunday HRS # SESSIONS % VOLUME Session 1 OFF RU- 00:40 [3] * SW- 01:00 [3] * BI- 01:00 Plan Overview The training plan breaks down the 24-week training schedule into the following periods: MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. Zone 2 Feels like Steady/Endurance Heart rate 73-80% of max. This week you will maintain your fitness and eliminate any traces of fatigue. MS: Run 45 minutes @ threshold intensity, Friday 2 x (50 Pull in Z2 + 50 Pull in Z4 + 20 sec rests). CD: 10 minutes @ moderate aerobic intensity, Sunday These workouts can help improve your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. Foundation Bike: 1:30 Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications (below). Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. 10 x 25 kick, RI=0:15 MS: Run 30 minutes @ threshold intensity In fact, wed recommend you start with the basics, then build out your gear arsenal as you become more familiar with the sport and what you need (and dont need). Brick Workout: 1:35 Swim Base: 3400 Yards 100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest. MS: 36 minutes @ threshold intensity These aerodynamic, carbon wheels will not only allow you to ride faster, but can also increase comfortdepending on the rim depth and hub/spoke construction. But that doesnt mean you need to go out and buy everything right now. Preferably on the race route. Swim Base: 1800 Yards Free 6-month Ironman 70.3 training plan - 220 Triathlon WU: 300 @ low aerobic intensity CD: 250 @ low aerobic intensity, Tuesday You should also note your current fitness levels and how many times you have done this event before. Click on each category below for Triathletes handpicked gear roundups and buyers guides for our editors best recommendations: Youll need a wetsuit not only for warmth, but for increased buoyancy, which leads to speed. CD: 350 @ low aerobic intensity, Tempo Bike: 2 Hours WU: 10 minutes @ moderate aerobic intensity There are no secrets in these workouts, just consistent work and a few changeups to keep the training fresh and interesting. WU: Run 10 minutes @ moderate aerobic intensity Running Hill Repeats: 44 Minutes The 10-Hour Week Ironman Training Plan - Triathlete MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 MS: 1 hour and 40 minutes @ high aerobic intensity Training for a half-Iron triathlon takes approximately 8 to 13 hours per week. For the best outcome, input the date for your A target race and the tool will default to a plan that will fill that gap nicely. Tempo Run: 40 Minutes Tri-specific shoes will have features like quick on-and-off, drainage, and more. This has a bearing on the difficulty level you choose. Aim to cycle a couple of times per week (or more) and gradually build your longest rides up to 100 km (or 60 miles). 1 x (100 FS in Z2 + 100 Drill in Z2 + 15 secs rest). WU: Run 10 minutes @ low aerobic intensity *Plus, youll also receive free training advice via email from head coach Phil Mosley! 6 x 200 @ threshold intensity, RI=0:30 As already outlined above, be sure to choose a plan that suits your time commitments, and make sure its well balanced. During training, a cycling or running power meter will help you get the most objective training dataregardless of conditions or terrain. CD: 10 minutes @ moderate aerobic pace, Swim Fartlek + Sprint: 1950 Yards CD: Run 10 minutes @ moderate aerobic intensity, Friday If youre increasing your activity levels above what youre used to, youre going to need more fuel in the tank. It can also mitigate the effects of stress hormones, which are elevated during exercise. Designed for time-limited triathletes, the primary goal of this MINIMALIST training plan is to prepare you to EXCEL in your race with minimal training time.. Crafted by USA Triathlon-certified coach and former pro . 6 x 200 @ threshold intensity, RI=0:30 If possible, include an Olympic or half-distance race about six to eight weeks before your IRONMAN. WU: 35 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday CD: 350 @ low aerobic intensity, Steady State Bike: 1:45 6 x 50 @ speed intensity, RI=0:20 WU: 350 @ low aerobic intensity MS: Run 35 minutes @ low aerobic intensity, Long Bike: 4:15 CD: Run 10 minutes @ low aerobic intensity, Thursday Run Lactate Intervals: 44 Minutes WU: 350 @ low aerobic intensity WU: 350 @ low aerobic intensity 2 x 200 @ threshold intensity, RI=0:45 Swim Base: 1550 Yards Brick Workout: 2:15 WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity WU: Bike 2 hours @ moderate aerobic intensity Brick Workout: 2:30 This programme is a 24wk programme, this means that it is a 24wk schedule to lead all the way up to race day and is ideally for those athletes who have some prior RELATED:Our Complete Guide to Triathlon Swimming. CD: Run 10 minutes @ low aerobic intensity, Friday 10 x 25 drills, RI=0:10 CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 1900 Yards WU: Run 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 And replace todays run with Fridays workouts. Create a personalized feed and bookmark your favorites. CD: 10 minutes @ moderate aerobic intensity, Saturday Triathlon swimming goggles typically have more visibility and protection for open-water swimming. CD: 10 minutes @ moderate aerobic intensity, Saturday As they say: Swim 1.2 miles, bike 56 miles, run 13.1 milesand brag for the rest of your life. When youre ready to brag, be sure to tag us in your finishers medal selfieswe cant wait to celebrate with you! There are one or two workouts per day, with one day off each week. MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 CD: 350 @ low aerobic intensity, Wednesday But how do you train for a half Ironman? WU: 350 @ low aerobic intensity We also use some simple abbreviations to keep things easy to read: This plan is suitable for Beginner or time-limited athletes preparing for an IRONMAN 70.3 triathlon. 10 x 25 drills, RI=0:10 8 x 25 @ speed intensity, RI=0:20 Are you someone who thrives in the heat and humidity? IRONMAN 70.3 events include an open water swim, so its a good idea to practice swimming open water beforehand. Friday CD: 10 minutes @ moderate aerobic intensity, Saturday How long does it take to train for an Ironman Triathlon? WU: 350 @ low aerobic intensity MS: 55 minutes @ moderate aerobic pace This is broken down into swim, bike, and run legs within the race: When searching for a half Ironman near you, its common to discover that these races have a lot of different names, despite being the same mileage. A half Ironman is a big step-up from the standard Tri. Swim the maximum-intensity segment as though it were a race. 15 mins in upper Z3 + 2 mins recovery in Z1. CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2500 Yards CD: 10 minutes @ moderate aerobic intensity, Saturday In week 11 of my training plan, I completed my first brick session: a two-hour ride followed .