Duration: 12 Weeks Level: Intermediate Hours: 10/week - Longest week is 13:30 Longest Swim: 300 yards Longest Bike: 4 hours Longest Run: 2:00 (there are 2, 2:00 hour runs) Athletes should be able to swim 2,000 yards, bike 2 hours and run 60 minutes before starting this plan. It is designed for athletes who have a solid level of fitness already but need guidance to reach their peak fitness for race day. With 15 years experience coaching Ironman athletes of all levels, Coach AJ's plan will guide you to your full potential. He has finished 13 Ironman races and has a PR of 9:21 that he set in Kona. His combined experience comes together to create a plan that builds your fitness, strength and speed while reducing the chance of injury or mental burnout. He also adds in his personal tips and advice throughout the plan to help you stay motivated and on track. This plan is designed for the busy athlete and can easily fit into your life. Weekday workouts are mostly kept to under 90 minutes. The concept is to build your power and speed during the week, then maximize the weekend hours to build your endurance. There are optional workouts and workouts you can move depending on your schedule. The goal is not only to increase your fitness, but to have you enjoy the journey. It follows a 3 week build/ 3 day recovery cycle, which allows you to get in more aerobic training over the weekends. Tests in each sport at the start of the plan set your zones perfectly, and another set of tests at the end show your improvement and allow you to create the perfect race strategy. More than just workouts, there are also tips on nutrition, terminology, pacing and race strategy as well as notes to keep you on track for success. It features a 2 week taper and tips on building your perfect race plan. With this plan, you'll be ready to be your best on race day. In addition, you can contact Coach AJ at firstname.lastname@example.org if you have questions.
WU: 200 free, 100 kick. 3 x 100 done as 25 kick, 25 R arm only, 25 L arm only, 25 free. MS: Try to make the times for these as consistent as possible. Recoveries are in seconds within parentheses. 5 x 100 @ T-pace (10”). CD: 100 easy. Total—1200
25 warmup Then 4 x 5' at zone 3 Power/HR with 3' recovery between. 15' cool down.
15 warm up to zone 2. Steady effort in zone 2/low zone 3. Keep it under control. Think smooth, not fast. Work on race nutrition.
BT: Long warm-up of at least 30 minutes. Then ride a 30 minute time trial at a steady effort throughout. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. What was your ave Power/HR for the 30' TT?
400 Warmup 300 on 1:30 rest. 2 * 150 on :45 rest. 4 * 75 on :30 rest. 100 ez. 4*100 pull w/ paddles on :30 rest. 200 warmdown.
Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone HR/power Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.
Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy to low medium effort except for middle section where you do 4 x (2' slightly over LT/5K pace, 2' very easy). Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.