The Amateur Advanced 44-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 in the top 10% of the overall competitors yet hasn't completed any endurance training in the last 90 days and would like a long lead time for event preparation. 

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No prerequisite training or base mileage is needed as this Half IRON plan begins with a 12-week base plan followed by a 24-week specific Half IRON training plan. 

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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 mini-periodization within each mesocycle based on a 3/1 structured workout approach; (3 weeks load, with a 1-week active recovery). During the 32-week Half IRON training phase, you'll move from a 3.1 approach to a 4/1 approach (4 weeks load w/1 week recovery) and begin with just under 8hrs of training during your first week, with a weekly max of approx 16hrs. 

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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.)

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Other featured items include:
- Instructional Video Swimming Drills
- Open Water Swim Sessions
- Progressive Brick Sessions
- RPE/Heart Rate/Power Structured Interval Run sessions
- RPE/heart Rate/Power Structured Interval Bike session
- Strength Sessions (w/detailed video instruction*) Specifically Designed for Amateur Advanced Triathlete.