***22 weeks - Ironman - 15 hour peak (Intermediate)

Average Weekly Training Hours 11:15
Training Load By Week
Average Weekly Training Hours 11:15
Training Load By Week

This program was designed for an athlete that wants to train for a full IRONMAN but is limited on time.
This program's peak volume is 15 hours of training and uses heart rate as the main dictator of intensity. It is recommended that you use a heart rate monitor.

This program assumes that you can comfortably ride for 2+ hours and run for 1+ hour.

If you need help determining your heart rate zones for this training program, please contact us a PDUNCAN1984@gmail.com to schedule a Heart Rate Zone assessment.

Sample Day 1
0:40:00
1st mile Z2 (brick)

Run the first mile at Z2 (try to get to the top by the end).

After the first mile back WAYYYY off to get to the bottom of Z1, then progress through Z1 for the remainder of the workout.

Record each mile into post activity comments, with HR information.

Sample Day 1
1:15:00
SPEED BIKE 5x6

W/U:
10:00-20:00 @ZR/Z1

Main: 
5x6:00 ALL OUT, 2 with 2:00 recovery between.

C/D:
Ride @ ZR/Z1 to remaining duration

(optional to add on up to one hour at no higher than mid Z1)

Sample Day 2
0:50:00
Masters Swim

Swim with masters group - add on to reach final duration

Sample Day 3
0:50:00
Tempo (Z3) 25:00

W/U: choice duration @ ZR/Z1

25:00 @ Z2/Z3 (up to the top of Z3)


C/D: To final ride time, ZR.

(optional: Add up to 60:00 to the end of this ride, not exceeding ZR heart rate)

Hit the lap button before and after main effort and record heart rate for all segments.

Sample Day 3
1:00:00
SPEED RUN 3x1mile

W/U:
choice duration @ ZR

Main:
3x1 mile at BEST SUSTAINABLE EFFORT!
3:00 recovery between 

C/D;
To final duration @ ZR/Z1

Sample Day 4
0:50:00
Masters Swimming

Swim with your masters group - Add on to reach total duration.

Sample Day 5
6:00:00
4x1 hour

W/U:
30:00 ZR

Main:
4x1 hour IRONMAN + pace (high Z1/low Z2)
Each effort should average a slightly higher HR.

5:00@ ZR/low Z1 between

C/D: Continue to ride as you feel to final duration

Start first effort at top of Z1, progress by 1-2 beats each effort.

Paul Duncan
|
www.paulduncanjr.com

USAT Certified
Qt2 Sytems Level 1
ORR Level III (Expert)

Multi-sport coach.