The following training plans are available:

• Iron Distance Triathlon Base Period Training: Intermediate (8 weeks)
  Plan Description
  Designed for the intermediate level athlete with at least one complete season of triathlon racing completed, this 8-week In-season Base Period Training plan is an ideal base building program for an athlete racing iron distance triathlons. The plan progresses from 8 to 12 hours of training per week and includes time allocation for flexibility and strength training as well as a designated off day (Monday).

  Athletes should have completed at least 1 international distance triathlon prior to beginning this plan and be able to complete the following workouts at plan beginning:
  

  - Swim - 500 meters or yards continuously
  

  - Bike - 40 miles / 64 Km
  

  - Run - 6.2 miles / 10 Km
  

  This plan may be set to begin at any time and ideally should be started 16 weeks out from a key event and prior to a Build Period.

  
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• Iron Distance Triathlon Base Period Training: Advanced (8 weeks)
  Plan Description
  Designed for the advanced level athlete competing for age group and overall placing, this 8-week In-season Base Training plan is an ideal base building program for an athlete racing half-iron or iron distance triathlons. The plan progresses from 8 to 12 hours of training per week and includes time allocation for flexibility and strength training as well as a designated off day (Monday).

  Athletes should have completed at least 1 long course triathlon prior to beginning this plan and be able to complete the following workouts at plan beginning:
  

  - Swim - 500 meters or yards continuously
  

  - Bike - 40 miles / 64 Km
  

  - Run - 6.2 miles / 10 Km
  

  This plan may begin at any time and should ideally be started 16 weeks out from your key event.

  
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• Iron Distance Triathlon Build / Taper Plan: Intermediate (9 weeks)
  Plan Description
  Designed for the intermediate level triathlete having completed at least 1 half-iron or iron-distance triathlon, this 9-week Iron Distance Triathlon Build / Taper Training Plan will prepare you for the last 8 weeks leading up to an Iron Distance event plus recovery week post-race. The plan progresses from 13 – 17.5 hours (peak) of training per week prior to tapering. Plan includes time allocation for flexibility and strength training as well as a designated off day (Monday).

  This plan assumes that you have completed at least 8-12 weeks of base building prior to beginning this build period plan. You should also be able to complete the following workouts prior to beginning plan:
  

  - Swim: 1,500 meters or yards continuously
  

  - Bike: 50 miles / 80 Km continuously
  

  - Run: 10 miles / 16 Km continuously

  
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• Iron Distance Triathlon Build / Taper Plan: Advanced (9 weeks)
  Plan Description
  Designed for the advanced level triathlete competing for age group and overall placing, this 9-week Iron Distance Triathlon Build / Taper Training Plan will prepare you for the last 8 weeks leading up to an Iron Distance event plus recovery week post-race. The plan progresses from 13 – 19 hours (peak) of training per week prior to tapering. Plan includes time allocation for flexibility and strength training as well as a designated off day (Monday).

  This plan assumes that you have completed at least 8-12 weeks of base building prior to beginning this build period plan. You should also be able to complete the following workouts prior to beginning plan:
  

  - Swim: 1,500 meters or yards continuously
  

  - Bike: 50 miles / 80 Km continuously
  

  - Run:10 miles / 16 Km continuously

  
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