The Amateur Advanced 24-Week HALF IRON Triathlon Training is designed for the Amateur Advanced Athlete who seeks to race the  HALF IRON distance can handle a heavier training load and can seek an age group win as well as finish within 10% of the overall competitors.

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Prerequisite training or base mileage is required. DO NOT ATTEMPT this 24-week training without first developing your base Aerobic System as this Full IRON plan begins with a V02 Interval Training in week one. During the 24-week Half IRON training phase, you'll begin with under 8hrs of training during your first week, with a weekly max of approx 16hrs.  

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This is a structured training plan based on % of heart rate & Power, a Garmin type of device is required as workouts can be auto-synced to your device. 

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The plan uses a 3/1 structured workout approach; (3 weeks load, with a 1-week active recovery). 

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As an Amateur Advanced Athlete, you'll focus significantly on functional strength training, followed by conventional strength training during the beginning phases of training, as well as base endurance, with an in-depth focus on technique during the swim training segments.

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During the latter phases, you'll focus less on strength and technique and more on endurance and developing all aspects of the aerobic system. These include;

 

• Endurance Base Mile Training

• Endurance Aerobic Mile Training

• V02 Max Training, including interval sessions

• Anaerobic Threshold Training

• Anaerobic Power Training

• ATP-PC Training - (ATP-PC - Adenosine triphosphate (ATP) and phosphocreatine (PC).  These workouts are designed to increase your ATP-PC power sprint training.)