{"id":71803,"date":"2018-09-05T08:32:42","date_gmt":"2018-09-05T06:32:42","guid":{"rendered":"https:\/\/www.oxyburn.it\/blog\/20-week-ironman-70-3-training-plan-weeks-9-through-13\/"},"modified":"2018-09-05T08:32:42","modified_gmt":"2018-09-05T06:32:42","slug":"20-week-ironman-70-3-training-plan-weeks-9-through-13","status":"publish","type":"post","link":"https:\/\/www.oxyburn.it\/en\/blog\/20-week-ironman-70-3-training-plan-weeks-9-through-13\/","title":{"rendered":"20-WEEK IRONMAN 70.3 TRAINING PLAN: WEEKS 9 THROUGH 13"},"content":{"rendered":"

This training plan is designed for those who want to train for a half Ironman. The plan lasts 20 weeks. <\/p>\n

Start with 8 weeks of base training, followed by 6 weeks of build-up training and 6 weeks of peak training. On odd-numbered training weeks, you’ll do 3 swimming sessions, 3 bike rides, and 3 runs.
\nWeeks 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 \u201ccool-down\u201d 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. <\/p>\n

Construction phase
\n<\/em> The construction phase begins this week. During this six-week<\/strong> phase, you’ll tackle some intense, high-intensity workouts\u2014including intervals in all three disciplines\u2014to maximize your aerobic capacity and improve your ability to sustain higher speeds. At the same time, you’ll continue to build endurance<\/strong> with long swims, runs, and bike rides. <\/p>\n

\n

Week 9<\/em><\/h3>\n

Monday<\/span><\/p>\n

Rest<\/p>\n

Tuesday<\/span><\/p>\n

<\/span>Bikes: long, varied routes with elevation changes: 1 h<\/strong><\/p>\n

Warm-up: 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 4 sets of 5-minute intensity variations @ maximum VO2 intensity, with 5 minutes of recovery between sets<\/p>\n

Cool-down: 10 minutes at moderate aerobic intensity<\/p>\n

Wednesday<\/span><\/p>\n

Basic Swimming: 1.6 km<\/strong><\/p>\n

Warm-up: 300 @ low aerobic intensity<\/p>\n

8 x 25 fast, REST = 0:10<\/p>\n

Workout: 3 x 100 @ moderate aerobic intensity, RECOVERY=0:05<\/p>\n

4 x 75 at VO2 max intensity, REST = 0:45<\/p>\n

6 x 25 @ fast intensity, REST = 0:20<\/p>\n

8 sets of 25 leg raises, REST = 0:15<\/p>\n

Cool-down: 300 @ low aerobic intensity<\/p>\n

Duration of variations: 32 minutes<\/strong><\/p>\n

Warm-up: Run for 10 minutes at low aerobic intensity<\/p>\n

Workout: 12 sets of 30 seconds at VO2 max intensity with 30-second recovery periods at low aerobic intensity<\/p>\n

Cool-down: 10-minute run at low aerobic intensity<\/p>\n

Thursday<\/span><\/p>\n

<\/span>Bici Basics: 1:15<\/strong><\/p>\n

Warm-up: 10 minutes @ <\/span>moderate aerobic intensity<\/p>\n

Work: 55 minutes @ <\/span>moderate aerobic intensity<\/p>\n

Cool-down: 10 minutes @ <\/span>moderate aerobic intensity<\/p>\n

Friday<\/span><\/p>\n

Threshold Swimming + Sprint: 1.6 km<\/strong><\/p>\n

Warm-up: 300 @ low aerobic intensity<\/p>\n

8 x 25 fast, REST = 0:10<\/p>\n

Workout: 3 x 200 @ intensity threshold, REST = 0:45<\/p>\n

4 x 50 at fast intensity, REST = 0:20<\/p>\n

8 sets of 25 leg raises, REST = 0:15<\/p>\n

Cool-down: 300 @ low aerobic intensity<\/p>\n

<\/span>Basics: Running: 45 Minutes<\/strong><\/p>\n

Warm-up: Run for 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 25-minute run @ moderate aerobic intensity<\/p>\n

Cool-down: 10-minute run at moderate aerobic intensity<\/p>\n

Final workout: 6 x 20-second runs at a fast pace, with 40-second recovery periods immediately after completing today’s running workout<\/p>\n

Saturday<\/span><\/p>\n

Bike Ride: 2 hours<\/strong><\/p>\n

Warm-up: 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 1 hour and 40 minutes at moderate aerobic intensity<\/p>\n

Cool-down: 10 minutes at moderate aerobic intensity<\/p>\n

Sunday<\/span><\/p>\n

Basic Swimming: 1.9 km<\/strong><\/p>\n

Warm-up: 300 @ low aerobic intensity<\/p>\n

Workout: 1,500 @ moderate aerobic intensity<\/p>\n

Cool-down: 300 @ low aerobic intensity<\/p>\n

<\/span>Basics: 1 Hour<\/strong><\/p>\n

Warm-up: Run for 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 40-minute run @ moderate aerobic intensity<\/p>\n

Cool-down: 10-minute run at moderate aerobic intensity<\/p>\n

\n

Week 10<\/em><\/h3>\n

Monday<\/span><\/p>\n

Rest<\/p>\n

Tuesday<\/span><\/p>\n

Bike Rides: 1 Hour<\/strong><\/p>\n

Warm-up: 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 8 x 3-minute intervals at VO2max intensity on flat or undulating terrain with 2′ of recovery<\/p>\n

Cool-down: 10 minutes at moderate aerobic intensity<\/p>\n

Wednesday<\/span><\/p>\n

Basic Swimming: 1.7 km<\/strong><\/p>\n

Warm-up: 300 @ low aerobic intensity<\/p>\n

8 x 25 fast, REST = 0:10<\/p>\n

Workout: 3 x 100 @ moderate aerobic intensity, RECOVERY=0:05<\/p>\n

5 x 75 at VO2 max intensity, REST = 0:45<\/p>\n

6 x 25 @ fast intensity, REST = 0:20<\/p>\n

8 sets of 25 leg raises, REST = 0:15<\/p>\n

Cool-down: 300 @ low aerobic intensity<\/p>\n

Run Duration: 34 Minutes<\/strong><\/p>\n

Warm-up: Run for 10 minutes at low aerobic intensity<\/p>\n

Workout: 14 sets of 30 seconds at VO2 max intensity with 30 seconds of recovery at low aerobic intensity<\/p>\n

Cool-down: 10-minute run at low aerobic intensity<\/p>\n

Thursday<\/span><\/p>\n

<\/span>Bici Basics: 1:30<\/strong><\/p>\n

Warm-up: 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 1 hour and 10 minutes at moderate aerobic intensity<\/p>\n

Cool-down: 10 minutes at moderate aerobic intensity<\/p>\n

Friday<\/span><\/p>\n

Threshold Swimming + Sprint: 1.7 km<\/strong><\/p>\n

Warm-up: 300 @ low aerobic intensity<\/p>\n

8 x 25 fast, REST = 0:10<\/p>\n

Workout: 3 x 200 @ intensity level REST=0:45<\/p>\n

6 x 50 @ fast intensity, REST = 0:20<\/p>\n

8 sets of 25 leg raises, REST = 0:15<\/p>\n

Cool-down: 300 @ low aerobic intensity<\/p>\n

<\/span>Basics: Running: 45 Minutes<\/strong><\/p>\n

Warm-up: Run for 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 25-minute run @ moderate aerobic intensity<\/p>\n

Cool-down: 10-minute run at moderate aerobic intensity<\/p>\n

Final workout: 6 x 20-second runs at a fast pace, with 40-second recovery periods immediately after completing today’s running workout<\/p>\n

Saturday<\/span><\/p>\n

Combined Workout: 1:20<\/strong><\/p>\n

Warm-up: 1 hour of cycling at moderate aerobic intensity<\/p>\n

Workout: 20-minute run @ moderate aerobic intensity<\/p>\n

Sunday<\/span><\/p>\n

Basic Swimming: 2.1 km<\/strong><\/p>\n

Warm-up: 250 @ low aerobic intensity<\/p>\n

Workout: 1,800 @ moderate aerobic intensity<\/p>\n

Cool-down: 250 @ low aerobic intensity<\/p>\n

<\/span>Basics: Running\u201430 Minutes<\/strong><\/p>\n

Warm-up: Run for 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 10-minute run @ moderate aerobic intensity<\/p>\n

Cool-down: 10-minute run at moderate aerobic intensity<\/p>\n

\n

Week 11<\/em><\/h3>\n

Monday<\/span><\/p>\n

Rest<\/p>\n

Tuesday<\/span><\/p>\n

Bike ride with significant changes in gradient: 1:05<\/strong><\/p>\n

Warm-up: 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 5 sets of 5-minute incline variations at maximum VO2 intensity with 5′ of recovery<\/p>\n

Cool-down: 10 minutes at moderate aerobic intensity<\/p>\n

Wednesday<\/span><\/p>\n

Basic Swimming: 1.7 km<\/strong><\/p>\n

Warm-up: 300 @ low aerobic intensity<\/p>\n

8 x 25 fast, REST = 0:10<\/p>\n

Workout: 3 x 100 @ moderate aerobic intensity, RECOVERY=0:05<\/p>\n

6 x 75 at VO2max intensity, RECOVERY = 0:45<\/p>\n

6 x 25 @ fast intensity REST = 0:20<\/p>\n

8 sets of 25 leg raises, REST = 0:15<\/p>\n

Cool-down: 300 @ low aerobic intensity<\/p>\n

Run Duration: 36 Minutes<\/strong><\/p>\n

Warm-up: Run for 10 minutes at low aerobic intensity<\/p>\n

Workout: 16 x 30 seconds at VO2 max intensity with 30 seconds of recovery at low aerobic intensity<\/p>\n

Cool-down: 10-minute run at low aerobic intensity<\/p>\n

Thursday<\/span><\/p>\n

<\/span>Bici Basics: 1:30<\/strong><\/p>\n

Warm-up: 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 1 hour and 10 minutes at moderate aerobic intensity<\/p>\n

Cool-down: 10 minutes at moderate aerobic intensity<\/p>\n

Friday<\/span><\/p>\n

Threshold Swimming + Sprint: 1.8 km<\/strong><\/p>\n

Warm-up: 300 @ low aerobic intensity<\/p>\n

8 x 25 fast, REST = 0:10<\/p>\n

Workout: 4 x 200 at threshold intensity, REST = 0:45<\/p>\n

4 x 50 at fast intensity, REST = 0:20<\/p>\n

8 sets of 25 leg raises, REST = 0:15<\/p>\n

Cool-down: 300 @ low aerobic intensity<\/p>\n

<\/span>Basics: Running: 45 Minutes<\/strong><\/p>\n

Warm-up: Run for 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 25-minute run @ moderate aerobic intensity<\/p>\n

Cool-down: 10-minute run at moderate aerobic intensity<\/p>\n

Final workout: 6 x 20-second runs at a fast pace, with 40-second recovery periods immediately after completing today’s running workout<\/p>\n

Saturday<\/span><\/p>\n

Bike Ride: 2:15<\/strong><\/p>\n

Warm-up: 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 1 hour and 55 minutes at moderate aerobic intensity<\/p>\n

Cool-down: 10 minutes at moderate aerobic intensity<\/p>\n

Sunday<\/span><\/p>\n

Basic Swimming: 1.9 km<\/strong><\/p>\n

This is a timed workout. Swim at maximum intensity, as if you were in a race. <\/p>\n

Warm-up: 250 @ low aerobic intensity<\/p>\n

Work: 1,650 @ maximum intensity<\/p>\n

Cool-down: 250 @ low aerobic intensity<\/p>\n

Long Run: 1:05<\/strong><\/p>\n

Warm-up: Run for 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 45-minute run @ moderate aerobic intensity<\/p>\n

Cool-down: 10-minute run at moderate aerobic intensity<\/p>\n

\n

Week 12<\/em><\/h3>\n

This is a recovery week.<\/p>\n

Monday<\/span><\/p>\n

Rest<\/p>\n

Tuesday<\/span><\/p>\n

Bike Rides: 1 Hour<\/strong><\/p>\n

Warm-up: 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 2 x 3-minute intervals at VO2 max intensity on flat or undulating terrain, with sufficient active recovery to reach a total workout time of 1 hour (including warm-up and cool-down) Cool-down: 10 minutes at moderate aerobic intensity<\/p>\n

Wednesday<\/span><\/p>\n

Basic Swimming: 1.3 km<\/strong><\/p>\n

Warm-up: 300 @ low aerobic intensity<\/p>\n

8 x 25 fast, REST = 0:10<\/p>\n

Workout: 3 x 100 @ moderate aerobic intensity, RECOVERY=0:05<\/p>\n

4 x 75 at VO2 max intensity, RECOVERY = 0:45<\/p>\n

Cool-down: 300 @ low aerobic intensity<\/p>\n

Run Duration: 32 Minutes<\/strong><\/p>\n

Warm-up: Run for 10 minutes at low aerobic intensity<\/p>\n

Workout: 12 sets of 30 seconds at VO2 max intensity with 30-second recovery periods at low aerobic intensity<\/p>\n

Cool-down: 10-minute run at low aerobic intensity<\/p>\n

Thursday<\/span><\/p>\n

<\/span>Bici Basics: 1:15<\/strong><\/p>\n

Warm-up: 10 minutes @ <\/span>moderate aerobic intensity<\/p>\n

Work: 55 minutes @ <\/span>moderate aerobic intensity<\/p>\n

Cool-down: 10 minutes @ <\/span>moderate aerobic intensity<\/p>\n

Friday<\/span><\/p>\n

Threshold Swimming + Sprint: 1.4 km<\/strong><\/p>\n

Warm-up: 300 @ low aerobic intensity<\/p>\n

8 x 25 fast, REST = 0:10<\/p>\n

Workout: 3 x 200 @ intensity threshold, REST = 0:45<\/p>\n

8 sets of 25 leg raises, REST = 0:15<\/p>\n

Cool-down: 300 @ low aerobic intensity<\/p>\n

<\/span>Basics: Running: 35 Minutes<\/strong><\/p>\n

Warm-up: Run for 10 minutes at moderate aerobic intensity<\/p>\n

Workout: 15-minute run at moderate aerobic intensity<\/p>\n

Cool-down: 10-minute run at moderate aerobic intensity<\/p>\n

Final workout: 6 x 20-second runs at a fast pace, with 40-second recovery periods immediately after completing today’s running workout<\/p>\n

Saturday<\/span><\/p>\n

Bike Recovery: 20 Minutes<\/strong><\/p>\n

Warm-up: 10 minutes at recovery intensity<\/p>\n

Cool-down: 10 minutes at recovery intensity<\/p>\n

Sunday<\/span><\/p>\n

Sprint Triathlon!<\/strong><\/p>\n

If you can’t find a triathlon to enter today, try doing a triathlon on your own<\/p>\n

Warm-up: 800-meter swim<\/p>\n

Commute: 19 km by bike<\/p>\n

Cool-down: 5 km run<\/p>\n

 <\/p>\n

\n

 <\/p>\n

Work out in an OXYBURN outfit<\/h2>\n

\u2022 TRAX<\/a> Tank Top – Made with ultralight fabric<\/strong> that maintains the perfect body microclimate. The self-ventilating micro-mesh structure<\/strong> accelerates sweat evaporation, keeping the body dry. The complete absence of seams<\/strong> and raw-edge finishes provide a feeling of absolute comfort. <\/p>\n

\u2022 AXO<\/a> Shorts – Medium compression<\/strong> with lightweight yet durable fabric<\/strong>. It\u2019s like being wrapped in a protective shell that supports, protects, compresses, and helps your muscles work efficiently. <\/p>\n

\u2022 SPEED<\/a> Beanie – The lightweight technical fabric<\/strong> provides pleasant warmth and comfort in cold weather, while preventing overheating thanks toits excellent breathability<\/strong>.<\/p>\n

\u2022 ESCAPE<\/a> Socks – Medium compression<\/strong>; shortens muscle recovery time and accelerates the elimination of lactic acid. The seamless integration of an anatomical elastic structure<\/strong> ensures a perfect fit and total protection. The layer in contact with the skin is made of Dryarn\u00ae<\/strong> polypropylene .<\/strong> <\/p>\n","protected":false},"excerpt":{"rendered":"

This training plan is designed for those who want to train for a half Ironman. The plan lasts 20 weeks.…<\/p>\n","protected":false},"author":5,"featured_media":71806,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1871,1872],"tags":[],"class_list":["post-71803","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tips-and-tricks","category-training"],"acf":[],"yoast_head":"\n20-WEEK IRONMAN 70.3 TRAINING PLAN: WEEKS 9 THROUGH 13<\/title>\n<meta name=\"description\" content=\"This training plan is designed for those who want to train for a half Ironman. The plan lasts 20 weeks. 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