4 x 50 @ speed intensity, RI=0:20 5 x 600 as 1 swim/1 pull steady 15 SR CD: 300 @ low aerobic intensity, Tempo Run: 40 Minutes Upload completed workouts from your favorite tracking app or device. Swim Threshold + Sprint: 1400 Yards 15min. 70.3 Intermediate Training Plan: Earn that PR - Triathlete IRONMAN 101: A Six-Month Training Plan: Ironman itself offers a program crafted by New Zealand-based coach John Newsome. hard (<95% max)/1min. CD: Run 10 minutes @ moderate aerobic intensity fast/30sec. Swim: 1200 Yards WU: Run 10 minutes @ moderate aerobic intensity MS: 2000 continuous, build each 500 400 pull WU: 300 @ low aerobic intensity Use this 12-week training schedule to help you run a personal record ( PR) in your next half-marathon. 100 fast, right into 100 steady CD: 300 @ low aerobic intensity. The tempo portion is held in the midsection at zone 3 RPE 7-8. easy), Swim: 75min., Endurance Swim Base: 2100 Yards But just in case, a half ironman consists of a: This plan is ideal for those looking to complete their first half ironman. MS: 12 x 30sec. +++ race effort, Swim: 40min., Race prep I am on my second week of this program and am absolutely loving it so far. 70.3 Training Plan: 20 Weeks to Your First Half-Ironman - Triathlete 8 x 25 kick, RI=0:15 3 x 100 moderate Half IRONMAN 70.3; IRONMAN 140.6; Triathlon Off-Season; IRONMAN Off-Season; . WU: 300 @ low aerobic intensity MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 Bike: 75min. Also, do you think I can rearrange my days on occasion to fit with my schedule this summer? 1 Swim Bike: 90min., Aerobic WU: 19 minutes @ moderate aerobic intensity The average heart rate youll take during this time is your threshold heart rate. +++ The schedule consists of at least 3 workouts per week in each sport, 1 day of strength training and 1 to 2 days of core work as well. Notice all plans (not just this one) are based on time (rather than yards or miles). 10 x 100 Steady with medium-strong effort 15 SR, Swim: 45min, Aerobic 2 x 75 as 25 sprint/50 steady 15 SR MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 8 x 25 kick, RI=0:15 MS: 8 x 30 seconds with 2-minute active recoveries MS: 2:00 at 90 rpm, 1:30 at 95 rpm, 1:00 at 100 rpm, :45 at 105 rpm then back up to 2:00, Run: 45min, Hill reps as 10 x :20 MS: 4 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down) 50 easy and relaxed Bike: 4hrs. easy), Brick: Total: 4hrs., . CD: Run 10 minutes @ low aerobic intensity, Friday MS: 60min. +++ The second training priority is threshold-intensity training in all three disciplines. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick. Early Season Swim Workouts For Improving Race Pace MS: 4 x 200 @ threshold intensity, RI=0:45 core strength, Bike: 75min., Strength Saturday Congrats on finishing your first 70.3! Finally are you supposed to take any breaks during each set of the 2x400m portion of the workout. I followed the plan, did the training and come race day I wasnt nervous. You should be free of any injuries that affect your ability to train. Detailed 8- and 12-week printable PDF training plans; Beginner, Intermediate & Advanced versions; Strength & Conditioning guide, coach's tips and more! CD: 10 minutes @ moderate aerobic intensity, Friday You are looking at between 5 and 6 days a week of training sessions. 10K pace/2min. MS: 3 x ( MS: 1,800 @ moderate aerobic intensity WU: Run 5 minutes @ moderate aerobic intensity MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 8 x 25 @ speed intensity, RI=0:20 The peak phase of this 70.3 training plan begins this week. tempo effort aero 80-90rpm, Run: 80min., Tempo MS: 55 minutes @ moderate aerobic pace She incorporates training strategies with proven success to ensure that your fitness is where it needs to be when you toe the start line. CD: Run 10 minutes @ moderate aerobic intensity, Wednesday hard/2min. Run: 40min. Foundation Bike: 1 hour Hope that helps! Bike Lactate Intervals: 1 Hour Was able to get out there and have fun. at threshold (10K pace), It peaks with 6,700 yards of swimming, 5 hours and 20 minutes of cycling, and 3 hours and 7 minutes of running in Week 17. 1 If you're not up to that, you may want to try the beginners half-marathon schedule or the advanced beginner half-marathon schedule. MS: Run 20 minutes @ moderate aerobic intensity TT/ 5min. Core workouts: There are several quick core workouts that are used throughout this plan. 8 x 25 drills, RI=0:10 From this day forward your training will steadily decrease (relative to preceding weeks) to ensure youre rested and ready to perform on race day. hard 85-95 rpms/4min. Hard to define these in time? MS: 40 minutes @ moderate aerobic intensity at 100 rpm, 2min. Hi Hannah so strange! Bike Power Intervals: 50 Minutes +++ CD: 10 minutes @ moderate aerobic intensity, Wednesday A typical week has 2 swims, 3 bikes, 3 runs, and 2 strength sessions. 2 x (30sec. 6 x 50 @ speed intensity, RI=0:20 easy MS: 3 x (5 x 100 at race pace 10 SR), Bike: 75min., Threshold core strength, Bike: 60min., Strength ): Stretching routine: Focus on all major muscle groups and look to hold each stretch for at least 20 seconds. 8 x 25 kick, RI=0:15 Foundation Bike: 45 Minutes 1 x 3min. Pre run: Do a 10-minute run, ideally from the transition area, to sure you are happy with entry and exit and that legs are working. . 8 x 25 kick, RI=0:15 Swim Base: 1900 Yards steady aero, Run: 60min., Tempo WU: 10 minutes @ moderate aerobic intensity Tony Rich https://www.eventhorizon.tv/. Bike: 60min., Low resistance CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 8 x 25 drills, RI=0:10 5 x 90sec. CD: 10 minutes @ moderate aerobic intensity, Sunday This is your endurance realm; you build your engine here. MS: 3 x (8min. +++ Hi Jim! CD: 200 @ low aerobic intensity, Foundation Run: 25 minutes 15min. Theres all kinds of training methodologies that can work for people, so this one was just a little different to experiment with (and was created in partnership with another coach Im a fan of, Jon Fearne). | Run 4 miles moderate + 2 x 10-second hill sprints. Plan Description IRONMAN 70.3 SANTA CRUZ TRAINING PLAN // 20 WEEKS // INTERMEDIATE athlete Course specific training! Swim Fartlek + Sprint: 1600 Yards 500 Pull steady build WU: Run 10 minutes @ moderate aerobic intensity Half Ironman 20 Week Beginner/Int Training Plan for Peak Performance on MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 MS: 2 x (12 x 25 fast 10 SR, 100 kick fast) Swim Threshold + Sprint: 1800 Yards 6min. MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 Wednesday CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: 5 x 20-second sprints in a high gear with enough recovery to reach total workout time of 50 minutes (including warm-up and cool-down) This training plan has been created by 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 2001, Kona Age Grouper and 9hr15 Iron Distance athlete). +++ CD: 300 @ low aerobic intensity. 20min. 8 x 25 kick, RI=0:15 IRONMAN 70.3 TRAINING PLAN // 20 WEEKS // INTERMEDIATE athlete. MS: 600 as 150 free/50 kick 15 SR 10min. If this plan doesn't exactly fit your life schedule, please contact us and we can advise on personalized plans as well. tempo/5min. easy 55-65 rpm MS: 18 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity *Please note, this plan is for personal use only and should not to be distributed on other websites or used for commercial purposes.*. 60-65 rpm/4min. Swim starts: Your event may have you start from deep water, or standing on a beach or in shallow water. Get feedback, stay on top of your training and perform at your best. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). max rpm/45sec. CD: 10 minutes @ moderate aerobic intensity, Wednesday I will email it to you as well. easy MS: Run 15 minutes @ moderate aerobic intensity MS: 10 minutes @ moderate aerobic intensity 6min. MS: 3 x ( Featuring the proven 80/20 intensity balance described in Matt Fitzgerald's bestselling book 80/20 Running, this half marathon Level 2 training plan will provide you with the same workout structure used by the most successful runners in the world.. TARGET ATHLETE This plan was designed runners who are ready to take their training load up a notch or two in order to improve their half-marathon time. WU: Swim 1.5 km MS: 40 minutes @ moderate aerobic intensity easy) Saturday Congrats on tackling your first 70.3! MS: Run 18 minutes @ threshold intensity split 15 SR This results proven 20-week program is perfect for athletes who want to enter their first 70.3 (Half Ironman distance) The program includes a Test Week in order to set your training zones . Swim Base: 2100 Yards Swim Threshold + Sprint: 2100 Yards The first week of the plan includes 8 hours of training, plus two 45 minute strength sessions:- 3300 yards/meters of swimming / 1700 yards/meters as your longest swim- 3 hours 50 minutes of cycling / 2 hours as your longest bike- 2 hours 45 minutes of running / 1 hour 15 minutes as your longest run, You will build in your max week to 13 hours 40 minutes of training, plus two 45 minute strength sessions:- 5000 yards/meters of swimming / 2750 yards/meters as your longest swim- 6 hours 30 minutes of cycling / 3 hours 45 minutes as your longest bike- 5 hours 20 minutes of running / 2 hours 15 minutes as your longest run. CD: 10 minutes @ moderate aerobic intensity, Sunday Then, use these calculations to create your heart rate zones for this plan given your threshold heart rate above. CD: 10 minutes @ moderate aerobic intensity, Wednesday WU: Run 5 minutes @ moderate aerobic intensity (*standard disclaimer, this is for informational purposes and shouldnt be considered individual training advice ), Your email address will not be published. MS: 24 minutes @ threshold intensity aero hard 80-100 rpm 4 x 300 descend 1-4 This 70.3 training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish. WU: 300 @ low aerobic intensity WU: Run 10 minutes @ low aerobic intensity 8 x 25 drills, RI=0:10 IRONMAN and IRONMAN 70.3 are registered trademarks of World Triathlon Corporation (WTC). MS: 3 x ( Swim Base: 2500 Yards Swim Base: 2512 Yards MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 repeat back down to 30sec. 30 min. 8 x 25 kick, RI=0:15 easy MS: 3 x (8 x 25 fast free 10 SR If youre searching for a training plan, you probably already know this. 8 x 25 drills, RI=0:10 Foundation Bike: 1:15 +++ WU: 300 @ low aerobic intensity WU: Run 10 minutes @ low aerobic intensity WU: 22 minutes @ moderate aerobic intensity Every fourth week is a recovery week. Hi Jacquelyn Ideally AM/PM workout, but if your schedule requires it you can do them back to back. big gear, strong/4min. MS: 1,500 @ moderate aerobic intensity They were designed for training in a 25 yard pool. CD: 18 minutes @ moderate aerobic intensity, Wednesday These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. I: Intelligent Intensity Every single session in this plan will tell you to swim / bike / run at very . easy 80-90rpm Pedalingfocus Do not worry about intensity effort, but instead focus on smooth technique. Cycling intervals are Heart Rate guided. **Disclaimer: I am not a physician. Half Ironnman Training Plans | Evolve Triathlon Coaching MS: Run 25 minutes @ moderate aerobic intensity For the following training plans, perform the easy and long runs at a comfortable, sustainable pace. Compare to week 5, Run: 60min., Run test Free IRONMAN 140.6 Training Plans (PDFs) | MyProCoach 10 x push up (can adapt to knee push ups). easy, Swim: 45min. MS: 7 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) Do you have any kind of nutrition plan to follow as a compliment to training? +++ MS: 10 x (3min. Build x 200 Or does it mean to do 2400 m of drills. 3 x 600 #1 swim, #2 pull, #3 swim 15 SR Right now I dont have any intermediate plans on the blog, but hopefully there will be in the future. WU: 300 @ low aerobic intensity Heres a few coach recs where they can help work your strong cycling background into a plan: Back up to 3100 using same paces, Brick: Total: 4hrs. build to race effort/3min. SE/2min. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. easy jog, Swim: 45min, Swim test Run: 45min. MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 - as well as in maximizing the efficiency of my athletes' training hours. This plan is a good fit if you have successfully completed at least one 70.3-distance race in less than 6:30 prior to beginning this plan, and you are looking for a strong performance on race day. SE /2min. MS: 6 x (6min. WU: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Friday For all levels. CD: 10 minutes @ moderate aerobic intensity, Sunday WU: 10 minutes @ moderate aerobic intensity The event will typically take you between four and eight hours to complete. core strength, Swim: 60min., Aerobic 6 x 25 @ speed intensity, RI=0:20 drop another 5 sec. 15min. Just keep that in mind if youre comparing workouts from different plans. WU: 300 @ low aerobic intensity WU: 300 @ low aerobic intensity MS: 1 hour and 25 minutes @ moderate aerobic intensity 6 x 25 @ speed intensity, RI=0:20 tempo/ 1min. easy CD: 10 minutes @ moderate aerobic intensity, Wednesday 10 x 50 dive start fast on 30 SR +++ WU: 200 @ low aerobic intensity WU: 300 @ low aerobic intensity 200 warm up RELATED: Swim Fartlek + Sprint MS: 2 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) hard 80-100 rpm/4min. The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. easy, Swim: 60min., Speed WU: Run 10 minutes @ moderate aerobic intensity CD: 300 @ low aerobic intensity, Tempo Run: 36 Minutes 10K to 5K effort/2min. Saturday WU: Run 10 minutes @ moderate aerobic intensity MS: 60min. MS: 4 x 800 Pull (buoy/ band/ paddles) MS: Run 12 minutes @ threshold intensity Certain work computers may block these types of links though. build 72 to 95 rpm easy /3min. WU: 300 @ low aerobic intensity 90+ rpm) Bike Power Intervals: 45 Minutes Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. easy, Swim: 80min., Endurance MS: 8 x 25 Variable paces w/ 10 SR pace 10 SR The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. 5 x 75 @ VO2max intensity, RI=0:45 Bike: 60min., Low resistance Thanks for your feedback. at 110 rpm), Run: 50min., Strength ), Swim: 60min.,Speed This is a swim time trial workout. MS: Bike 45 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity Pull 100, 200, 300, 400 6 x 50 @ speed intensity, RI=0:20 This article that I wrote for VeryWell is also a great overview of general nutrition information for a triathletes diet: https://www.verywellfit.com/ultimate-triathlete-diet-guide-4584554. It also takes into consideration that the triathlete can run at least 5 miles at around 10/mile pace or about 50 minutes, swim at least 3000 yards per week and ride at least 15-25 miles 3 times per week on the bike. CD: 300 @ low aerobic intensity, Run Speed Intervals: 45 minutes 2 x (1min. uphill Marilyn Chychota is a high-performance coach whos been in the sport since 1999. MS: Run 30 minutes @ moderate aerobic intensity. CD: Run 5 minutes @ moderate aerobic intensity, Friday 8 x 25 kick, RI=0:15 Try and do at least 4 efforts in the session. CD: 10 minutes @ low aerobic intensity, Friday Hi I would like a copy of the free Half Ironman Beginner 20 week training program MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Run: 30min., easy, Swim: 40min., Recovery WU: 10 minutes @ moderate aerobic intensity Most 70.3 training plans require at least 10 weeks of preparation; some recommend at least 20 weeks to thoroughly prepare. WU: 10 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 CD: 10 minutes @ moderate aerobic intensity, Friday CD: 250 @ low aerobic intensity, Long Run: 1:05 Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. PDF 20/40 Week Half Triathlon and Full Triathlon Training Plan - WildApricot easy), Run: 40min. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: 250 @ low aerobic intensity Use your heart rate monitor to calculate the average heart rate from minute 10 to minute 30 of this run. Much of the training in this plan occurs in Zone 2, known as Base Training. MS: 8 x 50 descend 1-4 on 10 SR 8 x 25 drills, RI=0:10 Run off the bike: 20min. The 10-Hour Week Ironman Training Plan - Triathlete CD: 30 @ low aerobic intensity, Foundation Run: 35 Minutes CD: 200 @ low aerobic intensity, Brick Work: 55 Minutes Do 20 minutes of continual swimming applying this method, then go back to normal comfortable swimming. CD: 300 @ low aerobic intensity, Foundation Run: 40 Minutes Bike: 90min., Tempo Tuesday A typical week has 2 swims, 3 bikes, 3 runs, and 2 strength sessions. Calling that a 2 hr ride (RPE 6) leaves out the 35 mph descents and 1,600 ft total altitude (starting at 1,000 ft). In Joe Skipper's case, that's the hotel pool behind the finish line. Thanks so much for creating a plan that was so easy to understand and very manageable time-wise. Best tips are to either a) see if you can find one big hill, bike there, then bike up and down over and over or b) use a trainer for some of your rides and up the resistance to simulate hills. core strength 15min. MS: Run 1 hour @ moderate aerobic intensity Hi Michael! choice rpm), Run: 45min., Hill reps as 8 x 1min MS: 1,000 @ moderate aerobic intensity Kick 300, 200, 100 MS: 5 x (1min. The very first workout in this plan is conducting a lactate threshold field fitness test. WU: 10 minutes @ recovery intensity 15min. Please see our terms, definitions and sample workouts page for more insight to our plans. at 90 rpm, 4min. Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Has been training a minimum of 10 hours per week. 3 Buoy and band only fast turnover 15min. Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. 6 x 25 @ speed intensity, RI=0:20 WU: 10 minutes @ moderate aerobic intensity Foundation Run: 35 Minutes Bike: 3hrs. MS: 3 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down) Plan for your event in the TrainingPeaks calendar. 8 x 25 drills, RI=0:10 10min. at 110 rpm +++ CD: Run 10 minutes @ moderate aerobic intensity +++ Beginner Half Ironman Training Plan (20 Weeks) I specialize in working with athletes new to long-course (IRONMAN 70.3 and IRONMAN) racing, as well as athletes with atypical or unusually time-constrained schedules. With this free beginner half ironman training plan, youll be sure to cross that finish line successfully! Chrissy, I just completed my first half-ironman using your training plan and I have to say it did exactly what you said it would. at 110 rpm), Run: 50min., Strength 2min. Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Download the app. MS: Run 20 minutes @ moderate aerobic intensity +++ Im thrilled that you were able to finish successfully and without injury. WU: 300 @ low aerobic intensity It makes sense to practice different starts (fun session! Welcome to Snacking in Sneakers! best effort 60-65 rpm/4min. Early Season Swim Workouts For Improving Race Pace, How to Build the Ideal 70.3 Training Week, A 20-Week Training Plan for Your First 70.3 Triathlon, Super Simple Ironman 70.3 Triathlon Training Plan, Triathletes Complete Guide to Training for a Half-Iron/70.3 Triathlon, Rock Your First Olympic Triathlon with This 16-Week Training Plan, A Three-Week Base Training Plan to Jumpstart Your Tri Season, Mental Mastery With Mark Allen Week 8: Biking Beyond Your Limits. The small amount of high-intensity training you do in this phase will prepare you to handle the more challenging high-intensity workouts of the build phase. 8 x 25 kick, RI=0:15 MS: 2 hours and 10 minutes @ moderate aerobic intensity MS: 2 x ( You may see workouts that call for a mixture of zones. Swim workouts 40 min is the total time, which should include 10 minutes of comfortable warm up, then do 500 m total of drills, then do 2x400m as a main set, then 10 min of cool down. CD: 300 @ low aerobic intensity, Fartlek Run: 30 Minutes Save my name, email, and website in this browser for the next time I comment. 3 x 200 at 85% 10 SR split 15 SR easy Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. +++ easy, Bike: 90min., RPM work race effort/90sec. WU: 10 minutes @ moderate aerobic intensity 100 rpm 4 Swim Sets For 70.3 Training +++ The 20 Week Half Ironman Training Plan To Complete Your First Race Adjust as needed. 3min. MS: 1,000 @ maximum intensity CD: 10 minutes @ moderate aerobic pace, Sunday CD: 250 @ low aerobic intensity, Long Run: 1:20 15min. increase x 15sec. MS: 1500 pull (paddles/bouy/band) Foundation Run: 50 Minutes 4 x 75 @ VO2max intensity, RI=0:45 200 easy Foundation Run: 45 Minutes Required fields are marked *. MS: Run 15 minutes @ moderate aerobic intensity As always, increasing your efforts in training in an attempt to improve your performance requires some thinking on your part. MS: Bike 12 miles 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. 8min. MS: 800 build by 200 Improving your swim fitness and 2. 1min. 400 choice MS: 4 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) 4 x (5min, SE 50-65 rpm I just signed up for Augusta 70.3 and am trying to find something, Yep, just go to the section that says download and theres the link right there to the Google drive doc for you to download the plan. (Yes, this means you ignore the first 10 minutes of data). Brick Workout: 1 Hour PDF Super Simple Ironman 70 3 Triathlon Training Plan Swim Threshold + Sprint: 2100 Yards Foundation Bike: 1 Hour including 6 x (5min. I get what youre saying though, and totally understand how following something time-based could be tough depending on your personal training terrain and training style. easy MS: 22 minutes @ threshold intensity WU: Run 10 minutes @ low aerobic intensity 3 x 100 at race pace), Bike: 45min., Active recovery WU: Run 10 minutes @ low aerobic intensity easy Super easy, flat ride +++ WU: 300 @ low aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Friday CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:10 fast/ 15sec easy, Swim: 60min., Speed CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Swim Base: 1400 yards CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:30 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 I do have a couple of questions regarding how youre supposed to go about some of these workouts. hard 50-60 rpm/4min. Swim Base: 1750 Yards MS: Bike 45 minutes @ moderate aerobic intensity 5-10min. If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. 8 x 25 kick, RI=0:15 WU: 10 minutes @ moderate aerobic intensity Bike Short Climbs: 1:05 50 easy back Bike: 2:30 8 x 25 drills, RI=0:10 This plan assumes basic distance swimming ability, and includes 1 to 2 workouts each week to improve distance capacity and form.