Team Oxygenaddict Ironman 20 week Level 2

Average Weekly Training Hours 10:53
Training Load By Week
Average Weekly Training Hours 10:53
Training Load By Week

The Team Oxygenaddict 20 week Ironman Training Plan, written by coach Rob Wilby, This plan follows the principles of 'reverse periodization' described by coach Rob in his TrainingPeaks webinar 'Reverse Periodization for Triathlon Performance', and is designed to lead on seamlessly from his winter training blocks. This plan incorporates an 8 week 'spring' build block, and then the 12 week 'race preparation' block. Further free resources to complement this plan including swim drill videos, run pace calculator and testing protocols can be found at http://www.oxygenaddict.com under 'free resources.' This level 2 plan is aimed at intermediate athletes with a history of training approx 6-8 hours per week. Weekly volume increases from roughly 7 hours to 14 hours per week across the plan, depending on swim volume chosen.

Sample Day 1
0:30:00
(Swim) Recovery 30' 100-25-50s

Warm-up/drill: (300m) 6 x 50m easy, alternate 25s as choice stroke/fs/catch up(no fly!) - - - Main Set (700m): - - - 4 x 100 easy +20s rest 25 long, powerful stroke concentrating on pull +20s rest 50 easy 30s rest - concentrate on pushing long and smooth off the wall, hold stroke rate across set - - - DO NOT BE TEMPTED TO SWIM FAST! This is a recovery session! - - - Cool Down (200m) 4 x 50m choice of stroke

Sample Day 2
0:49:00
54.5TSS
(Bike) Z4 FTP HR Threshold Test

WUp:
10' gradually increase in effort to Z3 / moderately hard
5' as 3x1' Z4 (hard) off 1' recovery
5' very easy spin
- - -
Main Set: FTP HR (Functional Threshold Power and Heart Rate) Test
- - -
20' TT effort at the highest constant speed/power you can maintain.
- - -
Cool Down: 5-10 mins easy spin.
- - -
Build effort during the ride so you feel like you are trying harder in the second half than the first. Don't go off too fast and fade! If you have a power meter, aim to keep power constant throughout the ride. You should finish feeling totally spent.
- - -
Test result:
Power meter users: FTP = Avg power x 0.95
Heart Rate: FTHr = 20 min Avg HR

Sample Day 3
0:30:00
(Run) Steady Run (E-pace)

Warm Up: 5 minutes gradually building to E pace. - - - Main Set: Run the rest of the session holding E-pace, with heart rate capped at the top of Z2. Breathing should be relaxed and regular. - - - Think about technique as you run - relaxed shoulders, hand position in front of rib cage, elbows bent at ninety degrees. Imagine being pulled forwards by an invisible string from the center of your chest.

Sample Day 3
0:45:00
1700m
(Swim) Threshold #0CSS Test

Warm Up: (750m) 2 x 100 easy +30s 4 x 50 choice Drill, as 25 drill 25 full stroke 2 x 100 build pace through rep to moderate 2 x 50 build pace through rep to fast 2 x 25 fast - - - Main Set: (750m) 400 Time Trial (2-4 mins recovery, as necessary) 2 x 25, 2 x 50 easy, as active recovery +20s RI 200 Time Trial - - - Cool Down: (200) 4 x 50 easy, choice of stroke - - - Make sure you record your times for the 400 and 200 time trial. Swim them as fast as you can, but don't start off too fast and then fade. Remember, even pace will not feel like even effort - you'll have to build your effort through each TT.

Sample Day 4
1:30:00
(Run) Long Endurance

Long run at E-pace
- - -
Warm Up: 5' gradually increasing pace and heart rate.
- - -
Main Set - Run for the rest of the duration of the workout as
9' run at E-pace
1' brisk walk, maintaining cadence and arm position
- - -
CD as 2-5' walking and stretching, as appropriate.

Sample Day 5
1:00:00
(Swim) E8 Int

Warm Up: (300m)
4 x 75 (20" rest)
- - - -
Drill: (300m) 3 x 100m as
25 Superslow
25 Swim full stroke
25 Fist
25 Swim full stroke
- - -
Main Set: (1700m)
(all relaxed bilateral breathing, zone 2 effort)
1 x 500 (30" rest)
1 x 400 (20" rest)
1 x 300 (20" rest)
4 x 100 - all with last 25 as sprint (30" rest)
- - -
Cool Down: 200 as alternate 25 back, 25 choice

Sample Day 5
1:00:00
48.8TSS
(Bike) Z2 Big Gear 1' of 3' (60')

Warm-up: (10 mins)
5' build effort, cadence above 90,
(70% FTP, HR Z2)
5' as 30" cadence 100+, 30" cadence 75,
(55% FTP, HR Z1)
- - -
Main Set (45 mins):
Repeat this pattern continuously for main set duration.
Pattern is:
1 minute Big Gear (Cadence less than 70), (75% FTP, HR Z2)
2 minutes steady: small gear, easy spin, cadence 90+,
(70% FTP, HR Z2)
- - -
Cool Down: 5' easy spin, drink. (40% FTP, HR Z1)

Rob Wilby
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oxygenaddict.com Triathlon Coaching

I am a professional triathlon coach - www.oxygenaddict.com is my full time job. I specialise in coaching Age Group athletes who are serious about improving their performance - aspiring Kona and 70.3 WC qualifiers, and those that want to represent their country at AG level.
I have coached over a hundred triathletes to successfully reach their goals - from completing their first triathlon, through multiple Team GB AG qualifications, to multiple Kona and 70.3 WC qualifiers, to one World Champion.