***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 for a heart rate zone assessment.

Sample Day 1
1:00:00
Masters Swim

Swim with masters group - add on to reach final duration

Sample Day 2
0:35:00
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 2
1:10:00
Z1 Ride

Start in the low end of Aerobic Z1, workout your way to the top of Z1 throughout the ride.

Set your computer to lap every 30:00. Record heart rate/power information for every 30:00 segment into "post activity comments.

Sample Day 3
0:50:00
Masters Swim

Swim with masters group - add on to reach final duration

Sample Day 4
0:50:00
Tempo (Z3) 10:00

W/U: choice duration @ ZR/Z1

10:00 @ Z2/Z3 (up to the top of Z3)

C/D: To final ride time, ZR.

* Hit the lap button before and after main interval and record average HR for each segment into post activity comments.

Sample Day 4
1:00:00
3 mile Treadmill Aerobic Function Test

Try to use the same treadmill each time you do a treadmill test when possible. W/U:  10:00 up to the BOTTOM of Z1 3 miles @ EXACTLY TOP OF Z1 Every mile should average as close to the top of Z1 without being higher as possible! C/D: to final duration at ZR Be sure to record each mile split along with average HR for each mile.

Sample Day 5
0:50:00
Masters Swimming

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

Paul Duncan
|
www.paulduncanjr.com

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

Multi-sport coach.