EXTREME 5089
Ultralight Men's Long-Sleeve Trail Running Shirt with Raw-Edge Hem
€60,00
20-WEEK IRONMAN 70.3 TRAINING PLAN: WEEKS 14–20
This training plan is designed for those who want to train for a half Ironman. The plan lasts 20 weeks.
Start with 8 weeks of base training, followed by 6 weeks of build-up training and 6 weeks of peak training. Odd-numbered training weeks include 3 swimming sessions, 3 cycling sessions, and 3 running sessions. ”
Weeks 2, 6, 10, 14, and 18 include 3 swimming sessions, 2 bike rides, 3 running sessions, and one combined bike-run workout. Weeks 4, 8, 12, 16, and 20 include 3 swimming sessions, 3 bike rides, 2 running sessions, and one combined bike-run workout. There is a rest week every four weeks. The final 10 days constitute a “cool-down” period. The plan begins with 3.5 km of swimming, 2.45 hours of cycling, and 1.45 hours of running per week. The peak is reached in the 17th week with 6 km of swimming, 5.20 hours of cycling, and 3.07 hours of running.
Week 14
Monday
Rest
Tuesday
Cycling Interval Variations: 1:15
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 4 x 3-minute intervals at VO2 max intensity with sufficient active recovery to reach a total workout time of 1.15 h (including warm-up and cool-down)
Cool-down: 10 minutes at moderate aerobic intensity
Wednesday
Basic Swimming: 1.8 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 6 x 100 @ moderate aerobic intensity, RECOVERY=0:05
4 x 100 at VO2 max intensity, REST = 1:00
8 x 25 kicks, REST = 0:15
Cool-down: 300 @ low aerobic intensity
Run Variations Intervals: 40 Minutes
Warm-up: Run for 10 minutes at low aerobic intensity
Workout: 20 sets of 30 seconds at VO2 max intensity with 30 seconds of recovery at low aerobic intensity
Cool-down: 10-minute run at low aerobic intensity
Thursday
Fundamentals Bike: 1:30
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 1 hour and 10 minutes at moderate aerobic intensity
Cool-down: 10 minutes at moderate aerobic intensity
Friday
Threshold Swimming + Sprint: 1.9 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 3 x 300 @ intensity threshold, REST = 0:45
4 x 50 at fast intensity, REST = 0:20
8 x 25 kicks, REST = 0:15
Cool-down: 300 @ low aerobic intensity
Fundamentals Run: 50 Minutes
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: 30-minute run at moderate aerobic intensity
Cool-down: 10-minute run at moderate aerobic intensity
Corsaning Strides: Workout: 6 x 20-second runs at a fast pace with 40-second recovery periods immediately after completing today’s running workout
Saturday
Bike Basics: 1:45
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 1 hour and 25 minutes at moderate aerobic intensity
Cool-down: 10 minutes at moderate aerobic intensity
Sunday
Basic Swimming: 2.2 km
Warm-up: 300 @ low aerobic intensity
Workout: 1,800 @ moderate aerobic intensity
Cool-down: 300 @ low aerobic intensity
Combined Workout: 1:45
Warm-up: 1 hour and 15 minutes on the bike at moderate aerobic intensity
Workout: 30-minute run at moderate aerobic intensity
Week 15
The peak phase of training begins this week. Your long workouts on the weekends will get really long during this 6-week phase to ensure you’re able to go the distance on race day. The second training priority is threshold-intensity training in all three disciplines. Long combined workouts, a swimming time trial, and an optional Olympic-distance triathlon tune-up also help build race-specific conditioning.
Monday
Rest
Tuesday
Bike Time: 1 Hour
Warm-up: 13 minutes at moderate aerobic intensity
Workout: 2 sets of 12 minutes at threshold intensity with 10 minutes of recovery
Cool-down: 13 minutes at moderate aerobic intensity
Wednesday
Basic Swimming: 1.9 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 6 x 100 @ moderate aerobic intensity, RECOVERY=0:05
5 x 100 at VO2 max intensity, REST = 1:00
8 x 25 kicks, REST = 0:15
Cool-down: 300 @ low aerobic intensity
Cooking Time: 36 Minutes
Warm-up: Run for 10 minutes at low aerobic intensity
Workout: 16-minute run @ threshold intensity
Cool-down: 10-minute run at low aerobic intensity
Thursday
Fundamentals Bike: 1:30
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 1 hour and 10 minutes at moderate aerobic intensity
Cool-down: 10 minutes at moderate aerobic intensity
Friday
Threshold Swimming + Sprint: 1.9 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 3 x 300 @ intensity threshold, REST=0:30
4 x 50 at fast intensity, REST = 0:20
8 x 25 kicks, REST = 0:15
Cool-down: 300 @ low aerobic intensity
Fundamentals Run: 50 Minutes
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: 30-minute run at moderate aerobic intensity
Cool-down: 10-minute run at moderate aerobic intensity
Corsaning Strides: Workout: 6 x 20-second runs at a fast pace with 40-second recovery periods immediately after completing today’s running workout
Saturday
Bike Ride: 2:45
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 2 hours and 25 minutes at moderate aerobic intensity
Cool-down: 10 minutes at moderate aerobic intensity
Sunday
Basic Swimming: 2.3 km
Warm-up: 250 @ low aerobic intensity
Workout: 2,000 @ moderate aerobic intensity
Cool-down: 250 @ low aerobic intensity
Long Run: 1:20 h
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: 1-hour run @ moderate aerobic intensity
Cool-down: 10-minute run at moderate aerobic intensity
Week 16
This is a recovery week.
Monday
Rest
Tuesday
Cycling Time: 55 Minutes
Warm-up: 17 minutes at moderate aerobic intensity
Workout: 22 minutes @ intensity threshold
Cool-down: 16 minutes at moderate aerobic intensity
Wednesday
Basic Swimming: 1.5 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 4 x 100 @ moderate aerobic intensity, RECOVERY=0:05
4 x 100 at VO2 max intensity, REST = 1:00
Cool-down: 300 @ low aerobic intensity
Running Time: 34 Minutes
Warm-up: Run for 10 minutes at a low aerobic intensity
Workout: 14-minute run @ threshold intensity
Cool-down: 10-minute run at low aerobic intensity
Thursday
Fundamentals Bike: 1 hour
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 40 minutes at moderate aerobic intensity
Cool-down: 10 minutes at moderate aerobic intensity
Friday
Threshold Swim + Sprint: 1.3 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 3 x 200 @ intensity threshold, REST = 0:45
Cool-down: 300 @ low aerobic intensity
Fundamentals Run: 40 Minutes
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: 20-minute run @ moderate aerobic intensity
Cool-down: 10-minute run at moderate aerobic intensity
Corsaning Strides: Workout: 4 x 20-second runs at a fast pace with 40-second recovery periods immediately after completing today’s running workout
Saturday
Bike Recovery: 20 Minutes
Warm-up: 10 minutes at recovery intensity
Cool-down: 10 minutes at recovery intensity
Sunday
Olympic-distance triathlon
If you can’t find a triathlon to enter today, try doing a triathlon on your own
Warm-up: Swimming 1.5 km
Commute: 40 km by bike
Cool-down: 10 km run
Week 17
Monday
Rest
Tuesday
Bike Time: 1:05
Warm-up: 21 minutes at moderate aerobic intensity
Workout: 24 minutes @ intensity threshold
Cool-down: 20 minutes at moderate aerobic intensity
Wednesday
Basic Swimming: 1.9 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 5 x 100 @ moderate aerobic intensity, RECOVERY=0:05
6 x 100 at VO2 max intensity, REST = 1:00
8 x 25 kicks, REST = 0:15
Cool-down: 300 @ low aerobic intensity
Cooking Time: 36 Minutes
Warm-up: Run for 10 minutes at low aerobic intensity
Workout: 16-minute run @ threshold intensity
Cool-down: 10-minute run at low aerobic intensity
Thursday
Fundamentals Bike: 1:30
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 1 hour and 10 minutes at moderate aerobic intensity
Cool-down: 10 minutes at moderate aerobic intensity
Friday
Threshold Swimming + Sprint: 1.9 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 2 x 400 @ intensity threshold, RECOVERY=1:15
6 x 50 @ fast intensity, REST = 0:20
8 x 25 kicks, REST = 0:15
Cool-down: 300 @ low aerobic intensity
Fundamentals Run: 55 Minutes
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: 35-minute run @ moderate aerobic intensity
Cool-down: 10-minute run at moderate aerobic intensity
Corsaning Strides: Workout: 4 x 20-second runs at a fast pace with 40-second recovery periods immediately after completing today’s running workout
Saturday
Bike Ride: 3 Hours
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 2 hours and 40 minutes at moderate aerobic intensity
Cool-down: 10 minutes at moderate aerobic intensity
Sunday
Basic Swimming: 2.3 km
Warm-up: 250 @ low aerobic intensity
Workout: 2,000 @ moderate aerobic intensity
Cool-down: 250 @ low aerobic intensity
Long Run: 1:30
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: Run 1 hour and 10 minutes at moderate aerobic intensity
Cool-down: 10-minute run at moderate aerobic intensity
Week 18
Monday
Rest
Tuesday
Bike Time: 1:10 h
Warm-up: 22 minutes at moderate aerobic intensity
Workout: 26 minutes @ intensity threshold
Cool-down: 22 minutes at moderate aerobic intensity
Wednesday
Basic Swimming: 1.9 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 5 x 100 @ moderate aerobic intensity, RECOVERY=0:05
6 x 100 at VO2 max intensity, RECOVERY = 0:45
8 x 25 kicks, REST = 0:15
Cool-down: 300 @ low aerobic intensity
Running Time: 38 Minutes
Warm-up: Run for 10 minutes at low aerobic intensity
Workout: 18-minute run @ threshold intensity
Cool-down: 10-minute run at low aerobic intensity
Thursday
Fundamentals Bike: 1:45
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 1 hour and 25 minutes at moderate aerobic intensity
Cool-down: 10 minutes at moderate aerobic intensity
Friday
Threshold Swimming + Sprint: 1.9 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 2 x 400 at intensity threshold, RECOVERY=1:00
6 x 50 at fast intensity, REST = 0:20
8 x 25 kicks, REST = 0:15
Cool-down: 300 @ low aerobic intensity
Fundamentals Run: 1 hour
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: 40-minute run @ moderate aerobic intensity
Cool-down: 10-minute run at moderate aerobic intensity
Corsaning Strides: Workout: 4 x 20-second runs at a fast pace with 40-second recovery periods immediately after completing today’s running workout
Saturday
Combined Workout: 2:30
Warm-up: 1 hour and 45 minutes on the bike at moderate aerobic intensity
Workout: 45-minute run @ moderate aerobic intensity
Sunday
Basic Swimming: 2.3 km
This is a timed swim workout. Swim at maximum intensity, as if you were in a race.
Warm-up: 200 @ low aerobic intensity
Workout: 2,112 (1.2 miles) @ maximum intensity
Cool-down: 200 @ low aerobic intensity
Fundamentals Run: 30 Minutes
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: 10-minute run @ moderate aerobic intensity
Cool-down: 10-minute run at moderate aerobic intensity
Week 19
Your pre-race taper begins on Thursday. From this day forward, your training will gradually decrease (compared to previous weeks) to ensure that you are well-rested and ready to perform on race day.
Monday
Rest
Tuesday
Bike Time: 1:15
Warm-up: 19 minutes at moderate aerobic intensity
Workout: 2 x 14 minutes at threshold intensity with 10 minutes of recovery at moderate aerobic intensity
Cool-down: 18 minutes at moderate aerobic intensity
Wednesday
Basic Swimming: 2.9 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 5 x 100 @ moderate aerobic intensity, RECOVERY=0:05
6 x 100 at VO2 max intensity, REST = 0:30
8 x 25 kicks, REST = 0:15
Cool-down: 300 @ low aerobic intensity
Cooking Time: 40 Minutes
Warm-up: Run for 10 minutes at low aerobic intensity
Workout: 20-minute run @ threshold intensity
Cool-down: 10-minute run at low aerobic intensity
Thursday
Fundamentals Bike: 1:30
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 1 hour and 10 minutes at moderate aerobic intensity
Cool-down: 10 minutes at moderate aerobic intensity
Friday
Threshold Swimming + Sprint: 1.9 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 2 x 400 @ intensity threshold, REST = 0:45
6 x 50 @ fast intensity, REST = 0:20
8 x 25 kicks, REST = 0:15
Cool-down: 300 @ low aerobic intensity
Fundamentals Run: 55 Minutes
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: 35-minute run @ moderate aerobic intensity
Cool-down: 10-minute run at moderate aerobic intensity
Corsaning Strides: Workout: 4 x 20-second runs at a fast pace with 40-second recovery periods immediately after completing today’s running workout
Saturday
Bike Ride: 2:15
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 1 hour and 55 minutes at moderate aerobic intensity
Cool-down: 10 minutes at moderate aerobic intensity
Sunday
Basic Swimming: 1.8 km
Warm-up: 250 @ low aerobic intensity
Workout: 1,500 @ moderate aerobic intensity
Cool-down: 250 @ low aerobic intensity
Long Run: 1:05
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: 45-minute run @ moderate aerobic intensity
Cool-down: 10-minute run at moderate aerobic intensity
Week 20
Monday
Rest
Tuesday
Bike Time: 1 Hour
Warm-up: 13 minutes at moderate aerobic intensity
Workout: 2 sets of 12 minutes at threshold intensity, with 10 minutes of recovery
Cool-down: 13 minutes at moderate aerobic intensity
Wednesday
Basic Swimming: 1.6 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 3 x 100 @ moderate aerobic intensity, RECOVERY=0:05
6 x 100 at VO2 max intensity, REST = 1:00
Cool-down: 300 @ low aerobic intensity
Cooking Time: 32 Minutes
Warm-up: Run for 10 minutes at low aerobic intensity
Workout: 12-minute run @ threshold intensity
Cool-down: 10-minute run at low aerobic intensity
Thursday
Fundamentals Bicycle: 45 minutes
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 25 minutes at moderate aerobic intensity
Cool-down: 10 minutes at moderate aerobic intensity
Friday
Threshold Swimming + Sprint: 1 km
Warm-up: 300 @ low aerobic intensity
Workout: 2 x 200 @ intensity threshold, REST = 0:45
4 x 25 @ fast intensity, REST = 0:20
Cool-down: 300 @ low aerobic intensity
Saturday
Bike Recovery: 20 Minutes
Warm-up: 10 minutes at recovery intensity
Cool-down: 10 minutes at recovery intensity
Sunday
Race Day!
Warm-up: Swimming 19 km
Work: 90 km bike ride
Cool-down: 210 km run
Work out in an OXYBURN outfit
• EXTREME Jersey – A long-sleeve jersey made of ultralight fabric with a self-ventilating micro-mesh structure that accelerates moisture wicking even during the most intense activities . The layer in contact with the skin is made of Dryarn® polypropylene .
• MOTION Pants – Long pants made of lightweight, soft fabric that ensures a perfect fit. They wick away sweat, keeping your skin dry and ensuring absolute comfort.
• WALL Headband – Functional, lightweight, and windproof. Made of stretchy material for a comfortable, snug fit on the head, while also being highly breathable.
• EVO SPEED Socks – Designed specifically for running, with NanoGlide® fluorine inserts that reduce friction, prevent blisters, and regulate foot temperature, preventing the feet from overheating.
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