This plan is written to help athletes graduating from Olympic distance up to a half distance event. This plan uses running pace and cycling heart rate. Other plans are available which include a mixture of cycling and running power.
To engage with this plan you will need a GPS watch compatible with heart rate monitors and cycling power, as well as either a stationary bike trainer, or road you can safely complete workouts on. You will also need some basic swimming equipment to complete the drills, though these can be skipped if you are an accomplished swimmer who wants to focus on speed.
The rest day can be moved to a day which suits you, and five day version of this plan is also available if you require an extra rest day for any reason.
I am a British Triathlon High Performing Coach who specialises in helping athletes complete their first IRONMAN or IRONMAN 70.3 event. Are you feeling lost in the ocean of noise surrounding the sport? Don't have the time to read textbooks and trawl YouTube for answers? Overwhelmed by all the information out there? Don't have 20 hours a week to train? I provide pragmatic coaching for busy people.