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.
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.
5x6:00 ALL OUT, 2 with 2:00 recovery between.
Ride @ ZR/Z1 to remaining duration
(optional to add on up to one hour at no higher than mid Z1)
Swim with masters group - add on to reach final duration
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.
choice duration @ ZR
3x1 mile at BEST SUSTAINABLE EFFORT!
3:00 recovery between
To final duration @ ZR/Z1
Swim with your masters group - Add on to reach total duration.
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.