Ironman Triathlon Plan 4 week build cycle 30 weeks plan

Average Weekly Training Hours 10:50
Training Load By Week
Average Weekly Training Hours 10:50
Training Load By Week

This training plan is written to prepare you for your first Ironman. While just a beginner’s plan, the hours per week start at a significant 8 hours.

2.4mile Swim | 112mile Bike | 26.2mile Run

This training plan is written to prepare you to finish your first Ironman with annual volume at 600 hours. While it is just a beginner’s plan, the hours per week start at a significant 8 hours and gradually move you up to being able to train for 15-16 hours per week. You should already be consistently training 8-10 hours per week before beginning and ideally you should have completed some Olympic distance races in the past season and a half Ironman race would be even better.

This plan is based on an annual volume of 600 hours per year, which won't necessarily mean an average of 10 hours per week. It will build to 16+ with recovery weeks at around 8 hours per week.

While it’s definitely possible to finish an Ironman with fewer hours per week or fewer days per week than what you see here, I wanted to present a plan which emphasizes consistent buildup of hours to make your race day more enjoyable and less of a day of Swim-Bike-Walk.
 
I realize that every athlete has specific strengths, weaknesses, available hours, and other restrictions. Hopefully, you can adjust this plan to fit you well enough. This plan will be customised by your coach to fit around your life and work. If this is the right plan for you click on the buy now button and purchase this plan. Then go to the getting started page and fill out the athletes questionnaire. A coach will call you in the next 48 hours to discuss your plan and set your account up on Training Peaks

You should be able to do the following prior to starting this plan

swim 2x2500 per week
bike 3 hours
run 90 mins

Sample Day 1
1:00:00
Indoors-Isolated Leg Training

Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Sample Day 1
1:00:00
Trainer or road--Spin-ups

Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!

Sample Day 2
0:50:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Sample Day 2
1:00:00
10x100 Bodyroll & stroke count

200 FC as (50 Full/ 50 Catch up / 50 pull/ 50 fists) Repeat 5 times 10 secs rest between each 1000m FC @ 75% - odd 100’s bilateral Please record times at end Over-emphasize bodyroll and stroke length 2x 150m as 50 BC/ 50 BC single arm/ 50 BC pull – 20 rest 100m kick BC single arm is like catch-up, but arms going from hips 1 at a time 100 BC kick easy 100 BR

Sample Day 3
1:00:00
Trainer or road--Spin-ups

Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!

Sample Day 4
1:00:00
Check cadence

On soft surface. Heart rate zone 1 only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Sample Day 4
1:00:00
12x100 aerobic endurance

Warm up 800m FC, 10 secs rest at each 200 Main Set 12x 100m in 3 sets of 4x 100m. 10 secs recovery after each 100, 90 secs between each set of 5 1st set paddles pull & t shirts, 2nd set full stroke bilateral 3, 3rd set pulling, 4th set full stroke Main 2 • 8x 50m Dolphin kick out underwater 25m/ fly 25m all with fins – 20 recovery Notes • This shouldn’t be done at any more than 80% max effort. Cool Down 4x 100 FC alternating “O-Ring” & easy FC Recovery 15 secs between

Nick de Meyer
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Sound Coaching

Nick has been a Level 3 British Triathlon Coach for 10 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 1 Coach, and formerly was a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions