Triathlon – 12 week Half Ironman/70.3 – BEGINNER

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This 12-week program is designed for beginner triathletes who are preparing for a Half Ironman distance triathlon.

This program can only be accessed by members. Become a member of the Endurance Hub: Endurance Hub, monthly or Endurance Hub, annual

This 12-week program is designed for beginner triathletes who are preparing for a Half Ironman distance triathlon. This program will require 9.5-13 hours per week and can easily be integrated with a Volt strength-training plan (available to B78 Endurance Hub members). You can expect to spend time working in all three disciplines weekly as well as two strength-training exposures on most weeks. The last week of the program indicates a Half Ironman distance race on the Sunday. This program will operate on a four-week cycle. Throughout this program you may find terms that you are not familiar with. If this is the case please refer to the program appendix available at the B78 Endurance Hub programs section. We wish you the best of luck with your training.

Pre-Requisites

Athletes taking part in this program should have experience racing a sprint and/or a standard/Olympic distance triathlon event. Athletes who take part in this program should be in good physical condition before starting. Athletes should consider doing the 8-week beginner building base/foundation/strength plan first and/or the 8-week beginner general preparation programs, then the 8-week Olympic distance program for beginner athletes.

Programs to follow this one

If this is your key race of the season it would be best to consider taking a break after completing the Half Ironman event for a minimum of two weeks, and then starting again with a 3-week maintenance/off season program followed by an 8-week foundation or general preparation program and then into a more race specific plan following that.

Other things you should know

All of the distances indicated for the swim workouts are in meters. The workouts have been designed for a 25m pool. All bike sessions have been designed for outdoor riding but can easily be duplicated indoors. If you are planning to ride indoors please keep the Main Set the same but scale the warm up and cool down to 60-70% of the written duration. The duration of the swim sessions is an estimate- please use the distances prescribed as your target. The Volt strength-training platform will often prescribe three workouts for the week. You will only do the first two. During the strength sessions choose one of the warm up routines. Please avoid any of the finishers with the exception of the core workouts, which you can add if you please. Please notify us if you plan to incorporate volt strength training during this plan so we can adjust the strength training accordingly.

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