Intermediate 16-week half-iron distance training plan. Peak volume is 16 hours per week and the average for 16 weeks is 11,8 hours When it comes to the intensity levels, for most athletes I would recommend going on feel. However, I understand that some are more technically oriented so the workouts are structured based on power on the bike and pace on the run. The intensity zones are: 1. Recovery (Bike 0-55% FTP; Run >140% run LT*) 2. Easy (conversational pace; Bike 55-70% FTP; Run 120-140% ...