Träningsprogram triathlon halv ironman
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Free half-Ironman training plans
Got the triathlon bug and want to move up to distance (otherwise known as a half-Ironman or middle-distance race) from sprint or Olympic distance? Here&#;s all the advice you need, plus find a training plan to suit your level.
What distance is a half-Ironman () triathlon?
A distance race is a km swim, 90km bike and km run. It&#;s also known as a half-Ironman or a middle-distance triathlon.
Who is a half-Ironman triathlon suitable for and what level of fitness/ability will you need?
This race distance can take the fastest athletes less than 4hrs and has an upper cut-off of hrs.
No matter what&#;s a good triathlon time for you, the distance is a big step-up for most athletes.
As a result, different triathlon distances, like sprint, may be a better starting point if you&#;re new to triathlon.
To train for your first triathlon, you&#;ll need to dedicate at least six hours a week to training but up to 10 hours is preferable.
What kit will you need and how much will it cost?
You’ll need a wetsuit that will support you over a longer swim, and goggles, a road bike, helmet and trainers. You can usually get changed between
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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 mittpunkt 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