Half Ironman Triathlon Program - TransitionTimes.com
After a base building period of 6-8 weeks
Week 1
Monday Off
Tuesday Swim: 5 – 10 x 100, 15 seconds rest, alternate easy and fast
Run (Track) 2 x 200 at FA1
Wednesday Brick Workout: Bike: 60 minutes FA1 / Run: 45 minutes EA – FA1
Strength Training
Thursday Swim: 5 x 300, 20 seconds rest, negative split
Bike: 1.5 hours FA1
Friday Swim: 10 x 50, 10 seconds rest, alternate easy and fast
Strength Training
Saturday Bike: 2 hours EA – FA1 technique
Sunday Run: 60 minutes EA – FA1 technique
Week 2 Build 2A
Monday Off
Tuesday Swim: 5 – 10 x 100, 15 seconds rest, alternate easy and fast
Run (Hills) 2 x Hill at FA1
Wednesday Brick Workout: Bike: 60 minutes FA1 / Run: 45 minutes EA – FA1
Strength Training
Thursday Swim: 6 x 300, 20 seconds rest, negative split
Bike: 1.5 hours FA1
Friday Swim: 12 x 50, 10 seconds rest, alternate easy and fast
Strength Training
Saturday Bike: 2.25 hours EA – FA1 technique
Sunday Run: 70 minutes EA – FA1 technique
Week 3 Build 3A
Monday Off
Tuesday Swim: 5 – 10 x 100, 15 seconds rest, alternate easy and fast
Run (Track) 4 x 200 at FA2
Wednesday Brick Workout: Bike: 60 minutes FA1 / Run: 45 minutes EA – FA1
Strength Training
Thursday Swim: 5 x 400, 20 seconds rest, negative split
Bike: 1.5 hours FA2
Friday Swim: 16 x 50, 10 seconds rest, alternate easy and fast
Strength Training
Saturday Bike: 2.5 hours EA – FA1 technique
Sunday Run: 80 minutes EA – FA1 technique
Week 4 Recovery/regeneration with a long swim
Monday Off
Tuesday Swim: 5 – 10 x 100, 15 seconds rest, alternate easy and fast
Run: 40 minutes FA1
Wednesday Brick Workout: Bike: 60 minutes FA1 / Run: 30 minutes EA
Strength Training
Thursday Swim: 2,000 straight every 10th length fast
Bike: 1.25 hours FA2
Friday Swim: 10 x 50, 15 seconds rest, alternate easy and fast
Strength Training
Saturday Bike: 1.5 hours EA – FA1 technique
Sunday Run: 60 minutes EA – FA1 technique
Week 5
Monday Off
Tuesday Swim: 10 - 15 x 100, 15 seconds rest, alternate easy and fast
Run: (Hills) 5 x Hill at FA2
Wednesday Brick Workout: Bike: 1.25 hour FA1 / Run: 60 minutes EA – FA1
Strength Training
Thursday Swim: 8 X 200, 20 seconds rest, negative split and descend 1 – 4 and 5 - 8
Bike: 1.5 hours FA2
Friday Swim: 12 x 50, 10 seconds rest, alternate easy and fast
Strength Training
Saturday Bike: 2.5 hours EA – FA2 technique
Sunday Run: 1.5 hours EA – FA2 technique
Week 6 Build 2B
Monday Off
Tuesday Swim: 10 - 15 x 100, 15 seconds rest, alternate easy and fast
Run (Track): 8 x 200 at FA2
Wednesday Brick Workout: Bike: 1.25 hour FA1 / Run: 60 minutes EA – FA1
Strength Training
Thursday Swim: 10 X 200, 20 seconds rest, negative split and descend 1 – 5 and 6 - 10
Bike: 1.5 hours FA2
Friday Swim: 16 x 50, 10 seconds rest, alternate easy and fast
Strength Training
Saturday Bike: 3 hours FA1 – FA2 technique
Transition Run: 20 minutes EA
Sunday Run: 1.5 hours FA1 – FA2 technique
Week 7 Build 3B
Monday Off
Tuesday Swim: 10 - 15 x 100, 15 seconds rest, alternate easy and fast
Run (Hills) 6 x Hill at FA2
Wednesday Brick Workout: Bike: 1.5 hour FA1 / Run: 60 minutes EA – FA1
Strength Training
Thursday Swim: 12 X 200, 20 seconds rest, negative split and descend 1 – 6 and 7 - 12
Bike: 1.5 hours FA2
Friday Swim: Swim: 20 x 50, 10 seconds rest, alternate easy and fast
Strength Training
Saturday Bike: 3.5 hours FA1 – FA2 technique
Transition Run: 30 minutes EA
Sunday Run: 1.75 hours FA1 – FA2 technique
Week 8 Recovery/regeneration with a long swim
Monday Off
Tuesday Swim: 5 – 10 x 100, 15 seconds rest
Run: 45 minutes FA1
Wednesday Brick Workout: Bike: 60 minutes FA1 / Run: 30 minutes EA
Strength Training
Thursday Swim: 2,500 straight every 10th length fast
Bike: 1.25 hours FA2
Friday Swim: 10 x 50, 20 seconds rest, alternate easy and fast
Strength Training
Saturday Bike: 2 hours EA – FA1 technique
Sunday Run: 60 minutes EA – FA1 technique
Week 9
Monday Off
Tuesday Swim: 15 - 20 x 100, 15 seconds rest, alternate easy and fast
Run (Track): 2 x 400 at FA2, 12 x 200 at FA2
Wednesday Brick Workout: Bike: 1.5 hour FA1 / Run: 60 minutes EA – FA1
Strength Training
Thursday Swim: 2 x 800, 30 seconds rest, first 800 out 400 very fast, second 800 negative split
Bike: 1.75 hours FA2
Friday Swim: 12 X 25, 10 seconds rest, 10 x 50, 15 seconds rest, alternate easy and fast
Bike: 45 minutes EA, technique
Strength Training
Saturday Bike: 3.5 hours FA1 – FA2 technique
Transition Run: 35 minutes EA
Sunday Run: 1.75 hours FA1 – FA2 technique
Week 10 Build 2C
Monday Off
Tuesday Swim: 15 - 20 x 100, 15 seconds rest, alternate easy and fast
Run (Hills) 8 x Hill at FA2
Wednesday Brick Workout: Bike: 1.75 hour FA1 / Run: 60 minutes EA – FA1
Strength Training
Thursday Swim: 2 x 1,000, 30 seconds rest, first 1,000 out 300 very fast, second 1,000 negative split
Bike: 2 hours FA2
Friday Swim: 16 X 25, 10 seconds rest, 10 x 50, 15 seconds rest, alternate easy and fast
Bike: 45 minutes EA, technique
Strength Training
Saturday Bike: 4 hours FA1 – FA2 technique
Transition Run: 45 minutes EA with first 15 minutes at FA1
Sunday Run: 2 hours FA1 – FA2 technique
Week 11 Build 3C
Monday Off
Tuesday Swim: 15 - 20 x 100, 15 seconds rest, alternate easy and fast
Run (Track): 6 x 400 at FA2, 2 x 200 at FA2
Wednesday Brick Workout: Bike: 2 hour FA1 / Run: 60 minutes EA – FA1
Strength Training
Thursday Swim: 2 x 1,200, 30 seconds rest, first 1,200 out 300 very fast, second 1,200 negative split
Bike: 2 hours FA2
Friday Swim: 20 X 25, 10 seconds rest, 10 x 50, 15 seconds rest, alternate easy and fast
Bike: 60 minutes EA, technique
Strength Training
Saturday Bike: 4 hours EA – FA2
Transition Run: 45 minutes EA with first 20 minutes at FA1
Sunday Run: 2.25 hours EA – FA2 technique
Week 12 Speed Week and over-distance swim
Monday Off
Tuesday Swim: 15 x 100, 30 seconds rest, alternate easy and very fast
Run (Track): 2 x 800 at FA2, 4 x 200 at FA2
Wednesday Brick Workout: Bike: 60 minutes FA2 / Run: 30 minutes FA2
Strength Training
Thursday Swim: 3,000 straight every 10th length sprint, rest of swim at race pace
Bike: 80 minutes FA2
Friday Swim: Swim: 20 X 25, 30 seconds rest - sprint, 10 x 50, 20 seconds rest, alternate easy and fast
Strength Training
Saturday Bike: 3 hours FA1 – FA2 technique, transition run 20 minutes at FA1
Sunday Run: 80 minutes EA – FA2 technique
Week 13 Taper 1
Monday Off
Tuesday Swim: 10 x 100, 45 seconds rest, alternate easy and fast
Run (Track) 8 x 200 at FA2
Wednesday Bike: 60 minutes FA1
Run: 30 minutes FA1
Thursday Swim: 2,000 every 10th length fast
Bike: 60 minutes FA2
Friday Swim: 12 X 25 sprints with full recovery, 10 x 50, 45 seconds rest, alternate easy and fast
Saturday Bike: 2.5 hours EA – FA1 technique, 15 minute transition run at FA2
Sunday Run: 60 minutes EA – FA1 technique
Week 14 Taper 2 Race Week!
Monday Off
Tuesday Swim: 5 x 100, 45 seconds rest, one, three and five fast
Run 45 minutes EA with 4 - 6 X 30 second pick ups to AA with full recovery between
Wednesday Bike: 60 minutes EA – FA1 with 5 – 10 X 30 second pick ups to AA with full recovery
Thursday Run: 30 minutes EA
Friday Swim: 15 min EA
Bike: 20 minutes EA
Run: 10 minutes EA
Saturday Off
Sunday Race! 1.2 mi swim, 56 mi bike, 13.1 mi run
EA = easy aerobic/ easy pace(40-60% of max heart rate or of maximum perceived effort)
FA1 = fast aerobic/ Moderate pace (60-75% of max heart rate or of maximum perceived effort)
FA2= faster aerobic/ fast pace (75-90% of max heart rate or of maximum perceived effort)
AA = anaerobic/ very fast pace (85 – 100% of maximum perceived effort)
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