Aquabike Half Long Course Training Plan - Intermediate - 16 weeks

Ready to swim like a fish and ride like the wind? (Or as close as you can?!)

This training plan is designed to prepare you, an advanced beginner to intermediate level aquabike athlete, to successfully conquer a seventy point three mile distance aquabike in 16 weeks.

Your plan includes access to the Hypercat Racing Athlete Facebook page for your plan related questions along the way.

Plan to commit approximately seven to ten hours per week to training. The plan schedule is structured with one to two workouts per day, six days per week: three to four swims and three to four bike workouts weekly. Training is periodized with progressions in distance and intensity so that you will be strong and confident on race day. Regular benchmark sessions in swim and bike at regular intervals over the course of 16 weeks so that you can gauge your progress.

The plan includes a training plan reference guide with a swim pace chart, equipment checklist and collection of tips for the swim, bike and transition. 

16 week Aquabike Training Plan – Advanced Beginner to Intermediate Level

Athletes using this Hypercat Racing training program to prepare a half long course distance aquabike (1.2 mi swim / 56 mi bike) should be: 
In good health and cleared by their personal physician to engage in vigorous endurance training.

Your current fitness should be at a level equivalent to the following benchmarks:

-Able to swim 1600 yards/meters in a pool workout.
-Able to bike 1.5 hrs.

The plan calls for an average of:

-3 swim sessions per week

-3-4 bike sessions per week

This 16 week training plan has a volume of training ranging from 7 to 10.5 hours per week.

Equipment required:

-swim, goggles
-bike, helmet

Additional equipment suggested to get the most out of the plan:
-heart rate monitor
-cycling computer with cadence function
-stationary trainer for indoor bike rides

In addition you may choose to wear a wetsuit on race day depending on the climate and water temperate at the location of your selected race.