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Florida Ironman Training Made Easy + Coaching Videos

Browse More Plans

Florida Ironman Training Made Easy + Coaching Videos


Wendy Mader

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24 Weeks

Plan Description

You're going to love this 24-week training plan from Ironman Certified Coach and 9x Kona finisher, Wendy Mader! In addition to 24 week's worth of swimming, biking, running and strength training workouts, we also included 5 INSTRUCTIONAL VIDEOS, one before each phase of training. That's right! You'll be able to see and hear coach Wendy explaining how each training block is organized and structured. This Iron Distance Program goes beyond numbers on a spreadsheet. It's a multimedia approach along with content resources explaining workout terminology, for the swim, bike, run, plus nutrition, recovery, strength, and intensity recourse guides to reference throughout the program

This 24-week plan starts with 2 days of the swim, 2 days on the bike, 2 days of running, and 2 days of strength training and builds up to 3 swim, 3 bikes, and 3 runs, over time reducing strength to 1 day per week.

Monday is the scheduled rest day and the longer workouts are on the weekend. Duration ranges from 5- 14 hours per week Intensity is set to rate of perceived effort, RPE, heart rate, power, or pace.

This plan is recommended for athletes who currently are able to swim 1000 meters/yards, bike 2 hours minutes, and run 1 hour. Each month, you will progressively build duration and intensity over 3 weeks followed by a lower volume, recovery week.

At the end of 8 weeks, is a scheduled Olympic DistanceTriathlon
At the end of 12 weeks, is scheduled Olympic or Half Marathon or Half Ironman
At the end of 16 weeks, is a scheduled OLY or another Half Ironman
At the end of 24 weeks, Ironman

What to do before your plan starts

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How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:23:00 02:30:00
Bike x2
04:15:00 06:00:00
Swim x2
00:14:00 01:30:00
Day Off x1
—— ——
Strength x1
00:39:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
02:23:00 02:30:00
04:15:00 06:00:00
00:14:00 01:30:00
Day Off
—— ——
00:39:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

wendy mader

Ironman Certified Coach (9x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at

  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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