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Novice IRONMAN 70.3, 20-Week Plan - 6.5-11.5 hrs per week
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Still have questions about this plan?Plan Description
2 Swim, 2 Bike, 3 Run and 2 Strength workouts per week.
Schedule:
Mondays - off
Tuesdays - tempo or hill run
Wednesdays - swim and strength
Thursdays - brick (bike and run)
Fridays - swim and strength
Saturdays - long run
Sundays - long bike
Periodization is 2:1 build:recovery. Intensity listed by Zone 1-5.
First week volume = 1.5 hrs swim, 2 hrs bike, 2 hrs run, 1 hr strength
Peak swimming week is 3 hrs (longest swim 1.5 hrs)
Peak biking week is 5 hrs (longest bike 3.5 hrs)
Peak running week is 3.5 hrs (longest run 2.5 hrs)
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Runx4
|
2:40 hrs | 2:30 hrs |
|
Swimx2
|
2:16 hrs | 1:30 hrs |
|
Bikex2
|
3:23 hrs | 3:30 hrs |
|
Day Offx1
|
—— | —— |
|
Strengthx1
|
0:45 hrs | 1:00 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
2:40 hrs | 2:30 hrs | |
|
|
2:16 hrs | 1:30 hrs | |
|
|
3:23 hrs | 3:30 hrs | |
|
|
—— | —— | |
|
|
0:45 hrs | 1:00 hrs |
Training Load By Week
