Träningsprogram triathlon halv ironman
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The following program is designed for the triathlete who has competed in several triathlons, perhaps even a season of triathlons, preferably Olympic Distance Races. It also takes into consideration he or she can run at least 7 miles or about an hour with relative ease, swim at least yards per week and ride at least miles 3 times per week on the bike. A half Ironman is a big step-up from the standard Tri. It is definitely doable, you just have to race and train smarter.
The Half Ironman Distance
The Half Ironman distance is around double the bike and run of an International/Olympic distance and a similar swim distance. It&#;s obviously half of a Full Ironman, making it a great step up race to a full Ironman or a good intermediate distance for most triathletes!
The miles the distances for a Half Ironman is a mile swim, 56 miles bike, and half marathon distance run. In kilometers the Half Ironman is a k swim, k bike, and k run.
- Half Ironman Swim &#; miles (k)
- Half Ironman Bike &#; 56 miles (k)
- Half Ironman Run &#; miles (k)
The Swim
The swim portion of the half Ironman is miles and a set of swimming workouts for the entire program can be found at the bottom of this
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16 Week Beginner Half Ironman Triathlon Training Plan For Intermediate Swimmers
Who Is This Plan For?
First-Time Triathletes: Those ready to tackle their first half ironman with guidance and support.
Goal-Oriented Beginners: Athletes looking for a clear, structured approach to complete the race with confidence.
Motivated Learners: Triathletes eager to build a solid foundation, develop new skills, and enjoy the journey.
Mid-Pack Swimmers: Those expecting to exit the swim in the middle third of the pack.
All swim sessions are written by a highly experienced, professional swim coach.
Before Starting You Should Be Able To:
- Swim consistently between and per meters.
- Cycle for 1 hour.
- Run for 40 minutes.
What You Get
16 weeks of detailed training, designed for efficiency and impact.
5–8 sessions per week, including endurance, speed, and race-specific workouts broken into:
- 2 Swim sessions per week focused on enhancing technique and building speed endurance.
- 3 Bike Sessions per week building strength and endurance for a strong bike leg.
- 2 Run Sessions per week designed to build stamina to ensure you finish the race stro
- 1 rest day per week
- 3 swims per week
- 3 bikes per week
- 3/4 runs per week
- 2/3 x 15 minute aero
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Overview
This training strategi has been created bygd 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 , Kona Age Grouper and 9hr15 Iron Distance athlete).
This 30 week program is designed to take you to a fitness level to allow you to competitively complete a Half Iron Distance Triathlon event (k swim, 90k bike. 21k run).
It incorporates a lot of mellanrum based training to keep the training time to a minimum whilst still getting your body passform enough, strong and motståndskraftig enough to cope with the demands of the event.
Who fryst vatten this program for?
This program is aimed at an athlete who has already completed in triathlon or another idrott previously and so has a fitness base already in place. The bike sessions are built around the use of a Power Meter and so really this is needed to gain the maximum benefits from following the plan.
The basics: