IRONMAN Taper (3 weeks) - By TrainingBible Coaching Elite Coach Ryan Riell

Average Weekly Training Hours 10:14
Training Load By Week
Average Weekly Training Hours 10:14
Training Load By Week
Sample Day 1
1:00:00
Bike- Z2-3-2 Ride

WU: 20' Z2 MS: 20' Z3 CD: 20' Z2 . Stay light on the pedals keeping your cadence over 90 the entire time. Make sure you are in the aero position for the full time!

Sample Day 2
1:45:00
4115m

WU: 1x1000 and then 4x100 on 20" rest
MS: 3x800 on 30" rest. After the last 800, pull an easy 300, rest 1', then 8x25 all out effort every 60"
CD: 200 easy

Sample Day 2
0:45:00

WU: 5' walking then 10' Z2/3
MS: 4x800 in Z4 w/ 400 rec in Z1/2, 4x400 in Z4 w/ 200 walking rec
CD: 10' Z2/3 then 5' walking

Sample Day 3
1:30:00

WU: 20' then 5x1' at >100 RPMs alternating with 1' easy spin.

MS: 4x6' in low Z4 with 2' rec in Z2/3. Stay relaxed with easy and smooth pedaling, keeping your cadence between 80-90 RPM in the aero position

CD: fill in the remaining time in Z2/3

Sample Day 4
1:15:00
2743m

WU: 400 easy loosen

MS1: 6x50 descending on 30" rest, then 4x(4x100) with rest intervals as: #1 20", #2 15", #3 10" and #4 5" rest 1', then 200 easy.
MS2: 6x75 on 20" rest. For the odd intervals (1,3,5) the last 25 is a sprint. For the even intervals, the last 50 is a sprint.
CD: 200 easy

Sample Day 4
2:05:00

Run for 2:05 on a flat course or treadmill as:

WU: 20' Z2/3
MS: 2x25' Z2/3 with 5' in Z1/2 between sets. Then 2x12' in Z3/4 with 5' easy Z1/2 between sets then 5' in Z4
CD: 15' Z1-3

Sample Day 6
1:00:00
2743m

*First Workout*
.
WU: 300 easy, ten 6x50 on 20" rest
MS: 100/200/300/400/500/500 all with 10-20" rest. Last 500 should be 3-5" faster than goal race pace.
CD: 300 easy