11 Week Intermediate IM Plan

Average Weekly Training Hours 15:04
Training Load By Week
Average Weekly Training Hours 15:04
Training Load By Week

Get into peak Ironman shape with this 11 week plan developed by USAT Level 3 Coach Lee Zohlman.

Sample Day 1
1:00:00
500s at T-pace

WU: 200 drill, 50 kick, 100 drill, 50 kick.
MS:
4 x 500 at T-pace (45”).
CD:
300 (100 ONE ARM, 100 FREE)
100 kick easy.
300 swim good form.

Sample Day 2
1:15:00
Easy ride

Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.

Sample Day 2
2:10:00
Zone 1-2, check cadence

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 3
0:40:00
Open water, fartlek

Open water with partner/s. Several short race efforts. Work on sighting and swimming straight. (If open water is not possible this week do the same type of siting swim in a pool looking at a landmark above the deck every 4th to 6th stroke.)

Sample Day 3
4:45:00
Trainer, 1-2 zones

Ride in the 1-2 zones.START NAILING DOWN RACE NHS!

Sample Day 3
0:35:00
Zone 1-2, check cadence

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 4
0:40:00
Recovery, form

2000 Swim alone. Very easy recovery swim. Work on form. SEE IT DIDN'T CHANGE THIS WEEK SO THERE!

Lee A Zohlman
|
BodyZen Enterprises

Power for Cycling/Swimming; Triathlon Periodization

Personalized and custom focused coaching