IRONMAN (Beginner) - By TrainingBible Coaching Elite Coach Ryan Riell

Average Weekly Training Hours 10:21
Training Load By Week
Average Weekly Training Hours 10:21
Training Load By Week

Sample Day 1
0:49:59
Custom

5x10' at LR

Sample Day 1
2012m
Custom

WU: 400
MS: 12x100 at T-Pace +3" with a rest interval of 15"
CD: 300 easy

Sample Day 4
1:00:00
Custom

Run for 1h on flat course or treadmill.
WU: 15' at LR (Z2)
MS: 10x1' in Z4-5 w/ 2' easy rec
CD: 15' at LR

Sample Day 5
2:00:00
Custom

Ride 2h in Z2-3 in the aero bars with cadence between 85-90

Sample Day 6
1:07:00
Custom

WU: 5' walking then 15' at LR
MS: 4x(90" in Z5 then 60" in Z5) w/ 4' walking rec between each
CD: 15' at LR then 10' walking and stretch

Sample Day 6
1372m
Custom

WU: 500
MS: 500 pull, rest 1' then 10x50 fast on 10" rest

Sample Day 7
1:05:00
Custom

WU: 15' easy spin then 5x1' at 100RPMs alternating with 1' easy spin, then spin easy for 5'
MS: 2x(8x1') in Z5 (VO2 Max) with 1' easy recovery. Spin easy for 15' between sets.
CD: 15' easy