When working in this zone you are able to hold a conversation. Marilyn Chychota is a high-performance coach whos been in the sport since 1999. CD: 300 @ low aerobic intensity, Tempo Run: 32 Minutes Want to transform your triathlon knowledge, training, and performance? Your email address will not be published. Switch between a zone 2 ride for about 30 minutes, then zone 3 for about 20 minutes. +++ (*standard disclaimer, this is for informational purposes and shouldnt be considered individual training advice ), Your email address will not be published. 16min. CD: 300 @ low aerobic intensity. The schedule is flexible and can be adapted to fit around work and other commitments. If you dont have a heart rate monitor or dont want to measure heart rate, you can train by using the RPE (rate of perceived exertion) listed next to the zones above. 15min. at 115 rpm Does that make sense? Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. WU: 10 minutes @ recovery intensity 70.3 Triathlon Training Plan: A Time-Efficient Program I am unable to access it. 10 x 100 threshold effort 10 SR MS: 60min, steady aero effort, Run: 50min., Threshold WU: Run 10 minutes @ moderate aerobic intensity WU: 250 @ low aerobic intensity 6 x 50 drills, RI=0:10 8min. MS: 3 x 200 @ threshold intensity, RI=0:45 8 x 25 drills, RI=0:10 MS: 10 x 75 fast 15 SR easy HALF IRONMAN 70.3 TRAINING PLANS BEGINNER Even though this is a beginner training plan, you should have completed a sprint or olympic distance triathlon before attempting a 70.3 event. Swim Fartlek + Sprint: 1300 Yards MS: 2000 continuous, build each 500 Complete at least 85% of the well-built half ironman training plan in this article, and you will set yourself up for a successful event. WU: 300 @ low aerobic intensity Try and do at least 4 efforts in the session. Structured Workouts automatically sync with compatible devices and guide you through workouts in real time. Swim Threshold + Sprint: 1100 Yards CD: 300 @ low aerobic intensity, Tempo Run: 40 Minutes Most weeks have 4 days of cycling. I am focused on getting athletes with zero experience to the finish line of their first triathlon and helping experienced athletes get to the next level. 8 x 25 drills, RI=0:10 Bike: 3hrs., Endurance 1min. fast/30sec. Your days off are Mondays, your long rides are on Saturdays, and your long runs are on Sundays. About the Plan: This 20 week program is an Intermediate Plan for 70.3 athletes. Run: 20min. uphill reps MS: 2 x ( WU: Swim 800 CD: 300 @ low aerobic intensity, Run Speed Intervals: 42 Minutes repeat back down to 25s fast/1min. Long Bike: 3 Hours Swim starts: Your event may have you start from deep water, or standing on a beach or in shallow water. There is nothing worse than coming in after your swim and wondering where is my bike?!. 6 x 100 @ VO2max intensity, RI=0:30 Just keep that in mind if youre comparing workouts from different plans. tempo/ 1min. MS: 3 x 12min, aero 80-91 rpm/3min. CD: Run 10 minutes @ low aerobic intensity, Friday Long Bike: 2 Hours 6 x 50 @ speed intensity, RI=0:20 Usually called an Ironman 70.3 due to the total distance of the race in mileage, a Half Ironman involves 70.3 miles of self-propelled travel, broken down into a 1.2-mile swim, 56-mile bike, and 13.1-mile run . Here are some other workouts you might see: Alternating Zones 2 and 3: These are generally listed for the long bike rides. Bike Long Hill Climbs: 1:05 easy) MS: Run 20 minutes @ moderate aerobic intensity MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 This plan is recommended for athletes who have been training consistently and are currently able to swim 1,500 yards, bike 30 miles and run 3 miles continuously. 1,000 faster than the first one (note change in effort) MS 5 x (25 fast/50 easy 15 SR I was able to cross the finish-line generally feeling good and without injury! The maximum volume is 14 hours in week 7 and most of the weeks are 11-12 hours with the easier weeks at 9 hours +/-. Get feedback, stay on top of your training and perform at your best. Welcome to IRONMAN 70.3 Waco, where the heat is hot, the hills are steep, and the competition is fierce! 8 x 50 descend 1-4, 5-8 15 SR Race Day! 600 as pull neg. faster than previous 100s 8min. 10K pace/2min. 8 x 25 kick, RI=0:15 All aero 80-90 rpm: The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. **Disclaimer: I am not a physician. It makes sense to practice different starts (fun session! MS: 3 x (8min. MS: 2 hours and 25 minutes @ moderate aerobic intensity MS: 1,650 @ maximum intensity Thank you for this! MS: 10 x 50 descend 1-5, 6-10 10 SR MS: Run 25 minutes @ moderate aerobic intensity 15 x 100 slightly above race pace 10 SR, Bike: 75min., Threshold Foundation Bike: 1 Hour CD: 300 @ low aerobic intensity, Saturday MS: 2 x (5K TT effort/5min. WU: 300 @ low aerobic intensity If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. 3 x 100 moderate 2 x 400, 2 x 300 core strength, Swim: 45min, Threshold CD: Run 10 minutes @ moderate aerobic intensity 7min. Foundation Run: 45 Minutes build, Run: 90min., Race specific Running Strides: I was able to complete my first 70.3! WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity Hi Hannah so strange! WU: 300 @ low aerobic intensity Run: 20min. MS: 7 x 90sec. Bike Lactate Intervals: 1:15 MS: 3 x ( 8 x 25 drills, RI=0:10 4. Run: 30min., easy, Swim: 40min., Recovery repeat back down to 30sec. Bike: 1:30hrs., Race specific choice rpm), Run: 45min., Hill reps as 8 x 1min CD: 10 minutes @ moderate aerobic pace, Friday 4 x 50 @ speed intensity, RI=0:20 Run: 30min. 2 x (1min,. 15min. I followed it for the past 5 months and just completed Eagleman 70.3 (1st Half) a few days ago and hit my goal of finishing in under 6 hours. Life can sometimes get in the way and I believe in removing stresses caused by missing a session (guilt stress can add fatigue; we dont want that). CD: 300 @ low aerobic intensity, Friday MS: 6 x (6min. We suggest a few years of race experience and a solid aerobic base before executing this plan. at 110 rpm), Run: 50min., Strength 15min. 8 x 25 kick, RI=0:15 Achilles Tendonitis and Cycling: Why it Happens and How to Fix It, 9 Fartlek Workouts to Help You Run Faster, Fartlek Training: Advantages and Disadvantages for Runners. CD: Run 10 km, Tuesday +++ Thank you for putting this plan together. MS: 7 x (1min. I'm a dietitian, personal trainer, runner, triathlon coach, foodie, not-so-extreme couponer, and all around fun lovin' gal. Finally are you supposed to take any breaks during each set of the 2x400m portion of the workout. at race pace/4min. 5 x 600 as 1 swim/1 pull steady 15 SR +++ WU: 10 minutes @ moderate aerobic intensity With this free beginner half ironman training plan, youll be sure to cross that finish line successfully! WU: 300 @ low aerobic intensity MS: 10min. A typical week has 2 swims, 3 bikes, 3 runs, and 2 strength sessions. 2 x (15min. alternating: 5 swim, 5 pull MS: 18 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity RELATED: Tempo Bike: 1:05 IRONMAN and IRONMAN 70.3 are registered trademarks of World Triathlon Corporation (WTC). Take approximately 30 seconds rest between. WU: 300 @ low aerobic intensity hard aero, 80-100 rpm/1min. MS: 2 x 200 @ threshold intensity, RI=0:45 8 x 25 kick, RI=0:15 WU: 300 @ low aerobic intensity Foundation Run: 40 Minutes WU: 300 @ low aerobic intensity Bike: 90min., Aerobic Compare to week 5, Swim: 60min., Race specific Much of the training in this plan occurs in Zone 2, known as Base Training. CD: 300 @ low aerobic intensity, Run Lactate Intervals CD: 300 @ low aerobic intensity, Saturday core strength, Swim: 60min., Threshold easy, Swim: 80min., Endurance Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). CD: Run 3 miles, Tuesday MS: Run 45 minutes @ moderate aerobic intensity, Sunday MS: 60min. WU: Run 10 minutes @ low aerobic intensity 200 easy MS: 8 x 50 descend 1-4 on 10 SR MS: 40 minutes @ moderate aerobic intensity MS: 1,800 @ moderate aerobic intensity from above interval Swim Base: 2000 Yards CD: 10 minutes @ low aerobic intensity, Thursday at 105 rpm 8 x 25 kick, RI=0:15 This is your endurance realm; you build your engine here. 1 x 100 race pace MS: Bike 45 minutes @ moderate aerobic intensity Please see our terms, definitions and sample workouts page for more insight to our plans. CD: Run 5 minutes @ moderate aerobic intensity, Friday MS: 3 x 200 @ threshold intensity, RI=0:45 Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. Running Strides: MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 8 x 25 kick, RI=0:15 tempo MS: 7 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) WU: Run 10 minutes @ moderate aerobic intensity MS: 600 as 150 free/50 kick 15 SR Remember, the purpose of this plan is to just get you across that finish line successfully (not necessarily to have you breaking records). MS: 1,000 start easy, build to hard (note time) Always check with your doctor prior to starting any new exercise program.**. Foundation Run: 35 Minutes Completed workouts sync with popular apps like Garmin and Wahoo. +++ If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. 70.3 Triathlon Training Plan: A Time-Efficient Program. We do these short sessions to wake mind and body up and prepare ourselves for the big day. Hi again that sounds like a fun routine! 4 x 25 kick, RI=0:15 at 95 rpm easy These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. WU: Run 10 minutes @ moderate aerobic intensity In order to begin training, you should currently be exercising at least 3 to 4 hours per week regularly. split 15 SR MS: Run 25 minutes @ moderate aerobic intensity Sure, coach recommends appreciated. MS: 1 hour and 10 minutes @ moderate aerobic intensity 2. $112.49 USD for the first year, billed yearly. Dont spend your time worrying about whether youre training correctly - put your trust in the plan so all you need to worry about is executing. It also takes into consideration that the triathlete can run at least 5 miles at around 10/mile pace or about 50 minutes, swim at least 3000 yards per week and ride at least 15-25 miles 3 times per week on the bike. 8 x 25 drills, RI=0:10 I specialize in working with athletes new to long-course (IRONMAN 70.3 and IRONMAN) racing, as well as athletes with atypical or unusually time-constrained schedules. tempo/ 2min. Welcome to Snacking in Sneakers! CD: 300 @ low aerobic intensity, Saturday core strength, Bike: 75min., Strength If you cant find a sprint triathlon to participate in today, do a sprint triathlon time trial of this format on your own instead. 30min. Tempo Bike: 1:10 8 x 25 drills, RI=0:10 I loved your training plan for the Olympic distance triathlon and thinking about using this for my first half! Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. Run off the bike: 15min. core strength, Bike: 80min., Threshold 8min. +++ hard 50-60 rpm/4min. 5-10min. 6min. The following basic plan is for a beginner who has: Completed a Half-Ironman, and is in the process of training for an Ironman with 20 weeks to go. I followed the plan, did the training and come race day I wasnt nervous. Ill email you the plan directly. MS: 2 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) Plan Description IRONMAN 70.3 SANTA CRUZ TRAINING PLAN // 20 WEEKS // INTERMEDIATE athlete Course specific training! Saturday Heading out the door? Run: 50min. 30min. MS: Run 5 minutes @ moderate aerobic intensity MS: 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity 6 x 50 @ speed intensity, RI=0:20 10 x push up (can adapt to knee push ups). Running is Heart Rate and Pace guided. 7-10 hours per week for half-distance and 10-12 hours per week for full-distance. best effort 85-95 rpm/4min. at 105 rpm, 1min. 4 x 100 @ VO2max intensity, RI=1:00 Do the full 100 (25 of three drills followed by 25 normal) then rest 10 sec and repeat. aero tempo 80-85 rpm, Run 60min., Tempo The plan is 20 weeks long. Thanks!! This race is not for the faint of heart, but for those . MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 fast/ 15sec easy, Swim: 60min., Speed WU: 300 @ low aerobic intensity You may see workouts that call for a mixture of zones. 4 x 50 @ speed intensity, RI=0:20 I can definitely make some recommendations for coaches if youd like. Right now I dont have any intermediate plans on the blog, but hopefully there will be in the future. easy easy), Run: 40min. MS: 2,112 (1.2 miles) @ maximum intensity 400 pull buoy Swim Threshold + Sprint: 2,100 Yards CD: 300 @ low aerobic intensity, Foundation Run: 50 Minutes easy A typical week has 2 swims, 3 bikes, 3 runs, and 2 strength sessions. easy MS: 6 x 25 fast 10 SR WU: 300 @ low aerobic intensity MS: 24 minutes @ threshold intensity 6min. Super easy, flat ride CD: 10 minutes @ moderate aerobic intensity, Wednesday 10 x 50 dive start fast on 30 SR Week-3 Strength Training Week-9 Strength Training Week-15 RECOVERY Strength Training (2100m)55 minutes 2700m MS: 10x50m; 10x25m (15min. Shes worked with a broad range of triathletes, from beginners to professionalssending athletes to world championships in iron-distance, 70.3, USAT short-course, and XTERRA. 4 x 300 descend 1-4 20 x 50 race effort on 5 SR Swim Fartlek + Sprint: 1700 yards MS: 10 x ( CD: Run 10 minutes @ low aerobic intensity, Friday at race effort/ 2min. Run 15 minutes @ moderate aerobic intensity. WU: 10 minutes @ moderate aerobic intensity 8 x 25 drills, RI=0:10 Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 3 x 100 at race pace), Bike: 45min., Active recovery easy MS: 2 x 400 @ threshold intensity, RI=1:00 The final 10 days constitute a tapering period. MS: 55 minutes @ moderate aerobic pace 800 pull steady (paddles/buoy/band) MS: 45min. Speed #1, #3, #5 pull strong 4min. Foundation Bike: 1:30 1 x 3min. Then, use these calculations to create your heart rate zones for this plan given your threshold heart rate above. WU: 300 @ low aerobic intensity Bike Lactate Intervals: 1 Hour WU: 10 minutes @ moderate aerobic intensity 200 buoy Bike Short Hill Climbs: 1 Hour 4 x 75 @ VO2max intensity, RI=0:45 Super Simple Ironman 70 3 Triathlon Training Plan . MS: 4 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 Run: 30min. WU: Swim 1.5 km Create a personalized feed and bookmark your favorites. MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 increase x 15sec. Swim Base:1900 Yards Saturday 2. Run: 45min. From beginner to advanced, supersprint to Ironman, whether you want to improve your swim, bike or run, or all three triathlon disciplines we have it covered Training plans Free 6-month Ironman training plan that's simple to use 8 x 25 kick, RI=0:15 MS: 5 x 20-second sprints in a high gear with enough recovery to reach total workout time of 50 minutes (including warm-up and cool-down) 8 x 50 as 1 sprint/1 easy 30 SR 1500 TT (record time) 200 easy buoy only WU: Run 10 minutes @ low aerobic intensity An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. Join Outside+ to get access to exclusive content, 1,000s of training plans, and more. WU: Run 10 minutes @ moderate aerobic intensity IRONMAN 70.3 TRAINING PLAN // 20 WEEKS // INTERMEDIATE athlete. 8min. 6 x 100 @ VO2max intensity, RI=1:00 5 x 2min. +++ Threshold WU: 10 minutes @ moderate aerobic intensity CD: 250 @ low aerobic intensity, Long Run: 1:05 +++ +++ That said, you are welcome to sub-in your own favorite core exercises that you enjoy. tempo/ 1min. +++ +++ 8 x 25 kick, RI=0:15 WU: Run 10 minutes @ moderate aerobic intensity +++ +++ Download the app. 8 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity #1 & 4 50 fast/ 50 easy Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. WU: 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Foundation Bike: 45 Minutes 1 x 100 5sec. Guess those are the specific details a cyclist (my primary sport for many years) looks for. CD: Run 5 minutes @ moderate aerobic intensity, Thursday CD: 300 @ low aerobic intensity. Try to get into open water a few times to practice. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 60min. 3 x 100 moderate Also if I feel good, may push it. CD: 10 minutes @ low aerobic intensity, Friday Early Season Swim Workouts For Improving Race Pace at 95 rpm, 3min. easy, 10min. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 CD: 10 minutes @ moderate aerobic intensity, Sunday MS: 2 hours and 40 minutes @ moderate aerobic intensity +++ Hi Jim! threshold/ 90sec. MS: Run 20 minutes @ moderate aerobic intensity Use this 12-week training schedule to help you run a personal record ( PR) in your next half-marathon. Swim Threshold + Sprint: 1400 Yards Sunday Was able to get out there and have fun. MS: Bike 56 miles This comprehensive training plan is designed specifically for experienced triathletes who want to optimize their performance, but have busy lives and limited time to train. strides, easy walk between, Swim: 15min., On-course swim CD: 10 minutes @ moderate aerobic intensity, Wednesday WU: Bike 1 hour @ moderate aerobic intensity SE /2min. Read this article on the new Outside+ app available now on iOS devices for members! easy If this plan doesn't exactly fit your life schedule, please contact us and we can advise on personalized plans as well. Training for a half-Iron triathlon takes approximately 8 to 13 hours per week. Run off the bike: 30min. Speed endurance CD: Run 10 minutes @ low aerobic intensity, Friday CD: 300 @ low aerobic intensity, Foundation Run: 1 Hour MS: 7 x (4min. MS: 3 x (5 x 100 at race pace 10 SR), Bike: 75min., Threshold 5 x 100 target race pace 10 SR, Bike: 60min., This is a swim time trial workout. easy), Swim: 45min., Aerobic Back up to 3100 using same paces, Brick: Total: 4hrs. 500 Pull steady build at 90 rpm 100 easy They designate Monday as a rest day; I have added strength training in this plan on Mondays. 8 x 25 drills, RI=0:10 core strength, Bike: 60min., Strength Training hours per week will range from 6-11 hours. MS: Bike 12 miles Wednesday MS: 22 minutes @ threshold intensity WU: 300 @ low aerobic intensity Swim Threshold + Sprint: 2100 Yards As most of a half ironman race is made up of the bike and run segments, the workouts are more heavily weighted towards those disciplines for this beginner plan. MS: 2 x 400 @ threshold intensity, RI=1:15 +++ Hi I would like a copy of the free Half Ironman Beginner 20 week training program 8 x 25 kick, RI=0:15 TT/ 5min. IRONMAN 70.3 TRAINING PLAN // 20 WEEKS // INTERMEDIATE athlete. Heading out the door? 2 x 75 as 25 sprint/50 steady 15 SR Shallow water start floating in ready position feet up behind you then go again 10 meters flat out then easy. Swim Base: 1400 Yards at 105 rpm The plan uses the TrainingPeaks structured workout feature, providing precise workout details including pace or heart rate targets for all segments/intervals within each workout. best effort 60-65 rpm/4min. WU: 200 @ low aerobic intensity build to race effort/3min. 20 Week Half Ironman Training Plan for Beginners; Let's get started! MS: 8 x (15sec. WU: 300 @ low aerobic intensity at threshold 10K effort/90sec. Now, heres your 20 week half ironman training plan just click here or on the photo below to download and print the plan out for your own personal use. 8 x 25 drills, RI=0:10 Running Strides: MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. WU: Run 10 minutes @ low aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity 8 x 25 kick, RI=0:15 easy 80-90rpm CD: 10 minutes @ moderate aerobic intensity, Friday In Joe Skipper's case, that's the hotel pool behind the finish line. CD: 9 minutes @ low aerobic intensity, Thursday Olympic-Distance Triathlon MS: 1,000 @ maximum intensity easy, Brick 1:45 total Record time, heart rate, Bike: 4hrs., Tempo Fast-Track Triathlete includes Dixon's Hi Megan! Swim Base: 1000 Yards Questions? +++ 2 x 100 mod hard, 5sec. Throughout the plan, weekly training hours range from 7:15 to 14:15. MS: 1500 pull (paddles/bouy/band) 15min. WU: Bike 1 hour and 45 minutes@ moderate aerobic intensity Improving your swim fitness and 2. The very first workout in this plan is conducting a lactate threshold field fitness test. 10min. 8 x 25 drills, RI=0:10 CD: 10 minutes @ moderate aerobic intensity, Sunday Get feedback, stay on top of your training and perform at your best. easy) 8 x 25 drills, RI=0:10 8 x 25 kick, RI=0:15 Brick Workout: 1:20 Ive been trying to find a beginner program that is basic, straight to the point and easy to follow I love everything about this post and the program layout. As always, increasing your efforts in training in an attempt to improve your performance requires some thinking on your part. I do have a couple of questions regarding how youre supposed to go about some of these workouts. Your workout might look something like this: Some swims are focused on distance, others are focused on technique, and others on speed. They were designed for training in a 25 yard pool. WU: Run 10 minutes @ low aerobic intensity Thanks so much for creating a plan that was so easy to understand and very manageable time-wise. There are a few other workouts youll see: Hill Rep Run, Control Effort: This session is about building your base fitness by slowing down. Foundation Run: 40 Minutes 12 x (90sec. This plan builds the long run to 2:15 and the long ride to 4:30. MS: 3 x 200 at 80% 10 SR 6 x 100 @ VO2max intensity, RI=0:45 Prior to starting this plan, you should have a good base of an average of 8-10 hours of weekly training for the past four weeks. fast/1min. 8 x 25 drills, RI=0:10 8 x 25 kick, RI=0:15 CD: 300 @ low aerobic intensity, Run Speed Intervals: 45 minutes There is a race simulation day in week 12 and a race day fitness benchmark in week 16. Wednesday: Swim 800 yards total. Rode 34 yesterday w/ many steep climbs. Bike: 90min. 5 x 100 @ VO2max intensity, RI=1:00 SE/ 2min. Thanks for your feedback. On most weeks of the plan youll notice one highlighted session. Before starting the plan, you must be relatively fit, injury free and with no health concerns. Tuesday total MS: 20 x 100 best possible avg. Ideally, you will have either previously taken part in sprint or Olympic distance races or you have never done a triathlon but have a very solid background of swim, bike, and/or run. 2min. MS: 5 x (4min. Take approximately 30 seconds rest between. 20min. Theres all kinds of training methodologies that can work for people, so this one was just a little different to experiment with (and was created in partnership with another coach Im a fan of, Jon Fearne).
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