During training, a cycling or running power meter will help you get the most objective training dataregardless of conditions or terrain. PDF 36 Week Beginner Ironman Training Plan - Snacking in Sneakers As they say: the bigger your base, the faster the race! Think of this time as laying the foundations for the season ahead. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Be sure to sip on water and/or an electrolyte beverage throughout the day. They will gradually build your endurance. 2023 " HALF IRON DISTANCE - Muncie - Indiana" -24 WK - BEG - HALF IRON DISTANCE - Triathlon Training (+ Strength Training for the Beginner Triathlete) CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 1550 Yards You'll need a decent base level of fitness and an understanding of working at differing levels of intensity. WU: Run 10 minutes @ moderate aerobic intensity 10 x 25 drills, RI=0:10 Free Beginner Half Ironman Training Plan 3 x 200 @ threshold intensity, RI=0:45 Because let's be honest, just by the fact that you're looking for a half Ironman training plan to eventually cross the finish line of a 70.3 mile race, is pretty darn cool. CD: 35 minutes @ moderate aerobic intensity, Wednesday 10 x 50 @ speed intensity, RI=0:20 MS: 7 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 30 minutes (including warm-up and cool-down) 1 x (50 Back in Z2 + 50 Breast in Z2 + 15 secs rest). How Much Salt Do You Need While Training and Racing? A swim cap will keep your hair from flying everywhere while you swim, but itll also keep you warm, and for 99% of races, youll need to wear one on race day. Swim Base: 58 Minutes Ironman 70.3: How to train for your first half Ironman - Runner's World 10 x 25 drills, RI=0:10 WU: 350 @ low aerobic intensity 10 x 25 kick, RI=0:15 WU: 350 @ low aerobic intensity They designate Monday as a rest day; I have added strength training in this plan on Mondays. 9 mins in upper Z3 + 2 mins recovery in Z1. All triathlon events require a helmet on the bikemore expensive helmets will be lighter, more ventilated and/or more aerodynamic. After the first event, you can fine-tune your racing strategy to hit specific time goals on the swim, bike, and run. MS: 3 x 100 @ VO2max intensity, RI=1:00 CD: 20 minutes @ moderate aerobic intensity, Wednesday WU: 350 @ low aerobic intensity But how do you train for a half Ironman? CD: 350 @ low aerobic intensity, Wednesday CD: 10 minutes @ recovery intensity, Sunday Run Lactate Intervals: 36 Minutes Swim Fartlek + Sprint: 3100 Yards 2 x (50 FS in Z2 + 50 FS in Z4 + 15 sec rests). 2 x (50 FS in Z2 + 50 FS in Z4 + 20 sec rests). CD: 10 minutes @ moderate aerobic pace, Swim Fartlek + Sprint: 1900 Yards 1 x (100 FS in Z2 Breathe every 3 + 20 secs rest). Free Half IRONMAN 70.3 Training Plans (PDFs) | MyProCoach 10 x 25 kick, RI=0:15 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. 10 x 25 kick, RI=0:15 IRONMAN 70.3 events include an open water swim, so its a good idea to practice swimming open water beforehand. DRILL Your preference of swim technique drill. MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 Swim Base: 2300 Yards MS: 5 x 200 @ threshold intensity, RI=0:45 MS: Run 25 minutes @ moderate aerobic intensity WU: Swim 800 CD: 350 @ low aerobic intensity, Tempo Bike: 1:40 Unlike training for a half marathon, which is fairly straightforward, training for a 70.3 has a lot of moving parts, and a coach can help to bring some organization to the process. Thursday MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 CD: 10 minutes @ moderate aerobic intensity, Saturday MS: 2 hours and 40 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 10 x 25 kick, RI=0:15 A good pair will be ventilated enough to let you wear them on the run as well. 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). 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. PDF RUN | Novice IRONMAN 24 week Training Plan MS: Run 30 minutes @ low aerobic intensity, Long Bike: 2:30 WU: Run 10 minutes @ moderate aerobic intensity Long Bike: 4 Hours CD: Run 10 minutes @ moderate aerobic intensity, Friday Tri-specific clothing will have padded shorts and material that you can wear the entire race without changing, if preferred. Swim Base: 40 Minutes Run Lactate Intervals: 44 Minutes You should also include some runs straight after cycling, just to get used to the feeling. CD: Run 10 minutes @ low aerobic intensity, Friday MS: Run 30 minutes @ threshold intensity, Friday . 7 mins in low Z4 + 60 secs recovery in Z1. MS: Run 30 minutes @ low aerobic intensity, Long Bike: 3:15 6 x 50 @ speed intensity, RI=0:20 CD: 10 minutes @ moderate aerobic intensity, Sunday CD: 350 @ low aerobic intensity, Tuesday 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). 5 x 200 @ threshold intensity, RI=0:30 Swim Base: 3700 Yards Free 6-month Ironman 70.3 training plan - 220 Triathlon 4 mins in low Z4 + 30 secs recovery in Z1. Heading out the door? Swim Base: 1800 Yards Your training will steadily taper down to ensure youre rested and ready to perform your best on race day. Ask other triathletes, especially those with experience racing at the half-iron distance, which race (or races) theyd recommend for a first-timer. 2 x (50 Breast in Z2 + 50 Back in Z2 + 15 sec rests). CD: 250 @ low aerobic intensity, Tuesday Swim Base: 3100 Yards WU: 350 @ low aerobic intensity To help you train at the right levels, we use five training zones, based on feel or heart rate. Hard/VO2 Max Heart rate 93-100% of max. Swim Base: 2150 Yards CD: 350 @ low aerobic intensity, Steady State Bike: 1:30 Aim to run two or three times per week, but be sensible about your speed and distances, to avoid injury. 2 x (90 secs in upper Z5 + 2 min recoveries in Z1-2). Your Courage & Commitment. These workouts can help improve your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. Swim Fartlek + Sprint: 2575 Yards MS: 9 x 1-minute intervals @ speed intensity on flat terrain with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) However, swimming is the smallest part of a Half IRONMAN triathlon, and youll spend far more time running and cycling. 2 x (3 mins in low Z5 + 2 min recoveries in Z1). CD: 350 @ low aerobic intensity, Bike Lactate Intervals: 1:30 8 mins in upper Z3 + 2 mins recovery in Z1. 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 . CD: 10 minutes @ moderate aerobic intensity, Sunday 12 Month Ironman Training Plan - UPDATED 2021 - SportCoaching 1 x (100 FS Breathe every 3 in Z2 + 20 secs rest). WU: 350 @ low aerobic intensity This plan is recommended for athletes who have been doing some minor training and are currently able to swim 1,000 yards, bike 20 miles and run 2 miles continuously. 2 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). MS: Run 50 minutes @ moderate aerobic intensity, Sunday Foundation Run: 40 Minutes 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. This is most peoples weakest area, and the aspect they are most concerned about. Long Bike: 5:45 CD: 10 minutes @ moderate aerobic intensity, Saturday 10 x 25 kick, RI=0:15 The longer plans start easier and progress more gradually. 10 x 25 kick, RI=0:15 Weve also goteasily printable training plans for our members. WU: 350 @ low aerobic intensity The One Subscription to Fuel All Your Adventures. MS: 7 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 1900 Yards Average weekly training hours are 8:33 with the biggest week at 10:48 hours. Check out Triathletescomprehensive, illustrated guide to buying tri gear. 10 x 25 drills, RI=0:10 8 x 25 @ speed intensity, RI=0:20 10 x 25 drills, RI=0:10 MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 10 x 25 drills, RI=0:10 After the first event, you can fine-tune your racing strategy to hit specific time goals on the swim, bike, and run. MS: Run 25 minutes @ moderate aerobic intensity The conditioning priorities in this phase are developing aerobic capacity and building endurance. Swim Base: 40 Minutes To get this plan plus the 8-week version, please. 10 x 25 kick, RI=0:15 2 x (50 Pull in Z2 + 50 Pull in Z4 + 20 sec rests). Create a personalized feed and bookmark your favorites. There are one or two workouts per day, with one day off each week. Its time to get race fit in this 8-week phase. WU: Run 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Wednesday Beginner, Intermediate & Advanced versions. Steady State Bike: 1:30 Plan Overview The training plan progresses from 6 up to 13.5 hours (peak) of training per week (including strength 4 x 50 @ speed intensity, RI=0:20 9 x 25 @ speed intensity, RI=0:15 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 . MS: 24 minutes @ threshold intensity 9 x 50 @ speed intensity, RI=0:15 MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 These 24 weeks provide the perfect balance of challenging training and time efficiency. WU: 10 minutes @ moderate aerobic intensity MS: Run 20 minutes @ moderate aerobic intensity, Sunday MS: Run 25 minutes @ moderate aerobic intensity USA Triathlon, the governing body for the sport in the United States, refers to this distance as long course and offersa national championship in the event every year. Foundation Run: 45 Minutes CD: 10 minutes @ moderate aerobic intensity, Sunday WU: 250 @ low aerobic intensity Who can do a half-iron triathlon? WU: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ low aerobic intensity, Thursday CD: 10 minutes @ moderate aerobic intensity, Sunday 4 x 50 @ speed intensity, RI=0:20 CD: Run 10 minutes @ moderate aerobic intensity, Friday CD: Run 10 minutes @ moderate aerobic intensity Unless you live in a place with year-round good weather, an indoor bike trainer is an essential way to get in quality workouts when the weather is bad or the conditions are unsafe for riding outside. Some athletes try to create more time in their schedule by foregoing an hour or two of sleep each day, overlooking the fact that recovery timeand sleepis one of the most important elements of triathlon training. 32 week ironman training plan: Fill out & sign online | DocHub WU: 10 minutes @ moderate aerobic intensity MS: Run 2 hours and 30 minutes @ moderate aerobic intensity MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 70.3 while balancing life and training. Swim Base: 2650 Yards Ironman and Challenge Family also put on world championships for the 70.3 and middle distance triathlon, respectively. MS: 8 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down) 7 x 150 @ VO2max intensity, RI=1:15 10 x 25 drills, RI=0:10 Tuesday *Plus, youll also receive free training advice via email from head coach Phil Mosley! Swim Fartlek + Sprint: 2350 Yards Swim Base: 4100 Yards 1 x (100 FS in Z2 + 100 Drill in Z2 + 20 secs rest). Test a variety of sports drinks, energy gels, sports chews, and low-fat and fiber sports bars in training to help you find the best product for you. 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 Swim Base: 2600 Yards So,to maintainthis great customer service and to support our coaches, onDec1stwereincreasingboth price optionsby $5 per month, or by $4 per month if you pay annually (but for all existing Unlimited Athletes, to give a fair warning, renewals will not increase in price until Feb 1st, 2022). Note that you can still work in other, smaller races during your plan too! 2 x 200 @ threshold intensity, RI=0:45 The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks. MS: Run 25 minutes @ low aerobic intensity, Long Bike: 2:15 10 x 25 kick, RI=0:15 CD: 250 @ low aerobic intensity, Tuesday 10 x 25 kick, RI=0:15 CD: 38 minutes @ moderate aerobic intensity, Wednesday PDF NOVICE ATHLETE 24-Week Half Distance Triathlon Training Plan MS: 6 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 MS: 10 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down) WU: 350 @ low aerobic intensity MS: 4 hours and 55 minutes @ moderate aerobic intensity 12-Week Half Ironman Triathlon Training Plan. WU: 32 minutes @ moderate aerobic intensity MS: 55 minutes @ moderate aerobic pace Do your best to follow the workouts below, ideally in their given order. Aim to cycle a couple of times per week (or more) and gradually build your longest rides up to 100 km (or 60 miles). WU: 10 minutes @ moderate aerobic intensity 2 x (20 mins in low to mid Z3 + 3 min recoveries in Z2). Browse by category or search (90+ articles), Detailed 8- and 12-week printable PDF training plans. 10 x 25 drills, RI=0:10 10 x 25 kick, RI=0:15 WU: 350 @ low aerobic intensity Consume 60-90+g carb/hr (240-360 calories) from multiple carb sources such as glucose, fructose, and maltodextrin mixtures. Tempo Run: 52 Minutes Swim Base: 2900 Yards MS: 1 hour and 10 minutes @ high aerobic intensity 10 x 25 kick, RI=0:15 Long Bike: 5:15 Use it in places where you contact the saddle, where your body has natural creases, or where friction is possible. 4 x (3 mins in Z4 + 60 sec recoveries in Z1 to Z2). WU: 350 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Thursday And replace todays run with Fridays workouts. 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. CD: 11 minutes @ low aerobic intensity, Thursday WU: 350 @ low aerobic intensity FS Freestyle (also known as Front Crawl). This ensures youre used to the feel and handling of your race-day bike. WU: Run 5 minutes @ moderate aerobic intensity MS: 4 hours and 25 minutes @ moderate aerobic intensity 2 x (15 mins in upper Z3 to low Z4 + 3 min recoveries in Z2). MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 That means you should fuel throughout the day with lean proteins, good fats,a wide rangeof colorful fruits and veggies, and complex carbs (e.g., potatoes, rice, whole grains) during meals and snacks. 10 x 25 kick, RI=0:15 Swim Base: 2600 Yards 10 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Long Bike: 3 Hours MS: 1 hour and 25 minutes @ moderate aerobic intensity Swim 1.2 miles The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks. BUILD Do each rep slightly faster than the previous. This mid-levelIronman training plan iscustom made for those who want to do more than just finish an Ironman. It peaks with 10,825 yards of swimming, 9 hours and 30 minutes of cycling, and 3 hours and 52 minutes of running in Week 22. One of the biggest challenges of training for a half-iron triathlon is fitting in training alongside work, family, and social commitments. 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. 3 x 200 @ threshold intensity, RI=0:20 running strides) to gain efficiency and prepare your body to handle the high-intensity workouts of the build phase. MS: Run 35 minutes @ moderate aerobic intensity MS: 6 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 Ironman 70.3 Muncie - the ultimate triathlon adventure located in Muncie, Indiana! CD: Run 10 minutes @ low aerobic intensity, Thursday CD: Run 10 minutes @ moderate aerobic intensity, Tuesday CD: 350 @ low aerobic intensity, Bike Power Intervals: 1:25 Bike 56 miles It also takes into consideration he or she can run at least 7 miles or about an hour with relative ease, swim at least 5000 yards per week and ride at least 25-30 miles 3 times per week on the bike. A half Ironman consists of a 1.9km swim, 90km cycle and 21km run. A half iron distance race is defined as: 1.2mile Swim | 56mile Bike | 13.1mile Run 1,930meter Swim | 90km Bike | 21k Run Deciding on which race to doespecially if its your first half-iron triathlonis no small decision. MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 WU: Run 10 minutes @ moderate aerobic intensity MS: 1 hour and 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Sunday 10 x 25 drills, RI=0:10 MS: 7 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 30 minutes (including warm-up and cool-down) Strength & Conditioning guide, coach's tips and more! Heres how to understand the age-groups and, who knows, maybe even qualify for the IRONMAN World Champs in, Supersapians, game changer or gadget? Typically located between the aerobars, inside the frame, or behind the saddle, a bike hydration system will allow you to carry more fluid in a way thats easy to reach and wont affect bike handling. 1 x (100 FS in Z2 + 100 Pull in Z4 + 20 secs rest). WU: 350 @ low aerobic intensity MS: 3,000 @ moderate aerobic intensity 10 x 25 drills, RI=0:10 WU: 300 @ low aerobic intensity Swim Fartlek + Sprint: 2900 Yards Many nutritionists agree the most important meal is the one you eat after longer, harder training sessions, as it sets the stage for the next workout. MS: Run 15 minutes @ moderate aerobic intensity Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. This means if you sign up this week with our bonus $20 off, youll be saving $68 compared to our future annual pricing. Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications (below). CD: 350 @ low aerobic intensity, Foundation Bike: 1:15 10 x 25 drills, RI=0:10 Heading out the door? An IRONMAN, or long-course triathlon, is one of the biggest physical challenges in sport. 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. CD: 350 @ low aerobic intensity, Thursday Swim Base: 3100 Yards MS: Run 20 minutes @ moderate aerobic intensity, Sunday CD: 10 minutes @ low aerobic intensity, Thursday You can look up the best oreasiest Ironman 70.3 coursesfor beginners, but that doesnt always mean thats the best or easiest Ironman for you. We cant thank everyone enoughfor all your support! WU: 250 @ low aerobic intensity WU: 350 @ low aerobic intensity MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. MS: 4 x 100 @ VO2max intensity, RI=1:00 WU: 10 minutes @ moderate aerobic intensity 20 mins in upper Z3 + 2 mins recovery in Z1. Please read our advice and disclaimerhere. The good news is that you can build up slowly and gradually, so you dont need to launch into full training on day one. Brick Workout: 1:20 Also,if any payments happen to come out before we cancel your subscription, well simply refund them. I have over 20 years of experience helping amateur athletes surpass their goals, while still making sure they have quality time available for their family, friends and career. WU: Bike 1 hour @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Foundation Run: 40 Minutes Along with sleep, nutrition is one of the most important pieces of the recovery puzzle when training for a half Ironman. MS: 55 minutes @ moderate aerobic pace Download All Our FREE PRINTABLE Half IRONMAN 70.3 Plans Here! This includes two swims, two rides, three runs and a 45-minute strength and conditioning session. 10 x 25 kick, RI=0:15 WU: Bike 2 hours @ moderate aerobic intensity Straight after your ride, grab your running shoes and run for 15 mins all in Z3. Recovery Bike: 20 Minutes 10 x 25 kick, RI=0:15 Swim Base: 4625 Yards MS: Run 35 minutes @ low aerobic intensity, Long Bike: 4:15 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. Read this article on the new Outside+ app available now on iOS devices for members! Swim Base: 2600 Yards Swim Base: 1900 Yards MS: Run 30 minutes @ threshold intensity, Friday Swim Base: 1900 Yards This is a swim time trial workout. CD: 350 @ low aerobic intensity, Tempo Bike: 1:55 Free 36 Week Ironman Training Plan! - Snacking in Sneakers CD: 350 @ low aerobic intensity, Long Bike: 4:45 The plan below has been specifically designed to help intermediate-level triathletes prepare for the 1.9km swim, 85km ride and 21.1km run of the Woburn Abbey Half-Iron, presented by tri for life (opens in new tab). 10 x 25 kick, RI=0:15 Coach Paul Duncan's 16-week 70.3 training plan for beginners MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 This is a swim time trial. WU: 10 minutes @ moderate aerobic intensity Including beginner, intermediate, advanced, masters (40+) and off-season PLANS, Table of Contents (click to scroll to each section), Discounted TrainingPeaks Premium (optional). If you follow our training plans, we do all the thinking for you. Race-specific work, including race pace work, open-water swimming, practicing nutrition and transition rehearsal. (Spoiler alert: Its more than you think!) WU: 10 minutes @ moderate aerobic intensity 3 x (3 mins in Z5 + 2 min recoveries in Z2). CD: Run 10 km. Swim Fartlek + Sprint: 1950 Yards MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 45 minutes (including warm-up and cool-down) CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:50 2 x (200 Pull in Z2 + 100 FS in Z3 + 15 sec rests). Friday WU: 350 @ low aerobic intensity Your engine runs off what you eat and drink, so its important to establish a nutrition plan in training that you can execute well on race day. Success! If you want, you can then adjust the plan length to start it on a different day. CD: 350 @ low aerobic intensity, Saturday 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. CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:30 Zone 1 Feels like Easy/Recovery Heart rate 68-73% of max. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Are you able to train for a hilly race course, or are all your local bike routes at home pancake-flat? But that doesnt mean you need to go out and buy everything right now. WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity MS: 1 hour and 40 minutes @ high aerobic intensity WU: 350 @ low aerobic intensity 10 x 25 kick, RI=0:15 MS: 5 x 200 @ moderate aerobic intensity, RI=0:10 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). MS: 34 minutes @ threshold intensity CD: 350 @ low aerobic intensity, Tempo Run: 1:05 WU: 39 minutes @ moderate aerobic intensity MS: 1 hour and 25 minutes @ high aerobic intensity WU: 350 @ low aerobic intensity Youre already fit. 8 x 100 @ VO2max intensity, RI=0:45
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