HIM "Minimalist" Training Plan
I prepared for IMAZ using the shiny new "minimalist" IM training plan. It trades off volume for added intensity. I liked it for being time efficient and preventing the boredom that sets in with Z1/2 workouts. I felt very well prepared for the race.
I was hoping Coach Rich would come up with a minimalist HIM training plan in time for this season. 
I am using the template from the IM minimalist plan to create my own HIM minimalist plan to prepare for the three 70.3s I have lined up this season. I've mapped the workouts from the standard EN HIM training plan, trading off some volume with added intensity.
My constraints are that it is almost impossible for me to do more than an hour long workout during the week, with my work and family commitments. I can do one early in the morning everyday and another at lunch 3-4 times per week. My work has a gym with a couple high quality treadmills and there is a pool about 5 minutes away, so those make good lunchtime workouts.
I like more strength training than the standard EN recommendation. I had to cut it out for IMAZ, and was shocked that after only 12 weeks I'd lost a lot of strength. I was an Ironman who couldn't 10 pull-ups anymore. I fixed that in the outseason.
I'd love to get feedback from the EN community to make sure I'm hitting all the right points. Here's the general template:
| Day | AM Workout | PM Workout | Notes/ Comments |
| Monday | Yoga (30 min) | Getting old. Yoga helps preserve flexibility and promotes recovery (for me) to undo the damage from the long workouts on the weekend. | |
| Tuesday | FTP Ride (60 min) Optional Brick Run (30 min) |
Endurance Swim (45 min) | I usually do Sufferfest FTP workouts on my KICKR. |
| Wednesday | Strength training (30 min) | Interval Run (60 min) | The P90X3 and Focus T25 workouts are great for strength endurance in a short amount of time. |
| Thursday | ABP Ride (60 min) | Interval Swim (45 min) | The ABP ride will depend on how I feel. If I am feeling strong, I'll do a VO2 Sufferfest workout. If not, dial it down. |
| Friday | Strength training (30 min) | Hill Interval Run (30 min) | |
| Saturday | Endurance Ride (2-3 hours) | I can never bring myself to run before the long ride, especially when it's in the 30s outside. Long ride from EN HIM plan. | |
| Sunday | Endurance Run (1-2 hours) | Technique swim (45 min) | Long run from EN HIM plan. |
Comments
We have on our To-Do list an HIM minimalist plan but I can't promise a delivery date on that.
Regarding your schedule above, my recommendation would be to move that Tues run to Monday, as you're more likely to get it done there (and frequency is important) vs 1 of possibly 3 sessions on Monday? Then do some post run stretching?
With regards to P90X, etc. I tried that a bit back in '10. I did do anything / bagged the stuff that I felt was going to compromise my ability to bike or run to my potential on my workouts. I also ignored his biceps specific exercises. Or, rather, I didn't see a need to do 6 different flavors of bicep curls
. In the end, what I settled on was largely the pushups you see in the OS Core doc, as well as pullups. I still do some flavor of his Ab Ripper routine, as I like to watch TV while I do this stuff 
@Rich, funny, I thought you were all about the gun show.
P90X was actually my gateway drug to triathlons. I got into it after my first daughter was born and I had put on about 15lbs of sympathy weight during the pregnancy. A buddy recommended it and I got great results. However, it got boring after a couple years and I started looking at triathlons...