Ironman 24 week training plan

Average Weekly Training Hours 13:32
Training Load By Week
Average Weekly Training Hours 13:32
Training Load By Week

Basic, easy to follow 24 week Ironman training plan for the time crunched athlete.

Sample Day 1
1:15:00
Over/Unders 4 X 10min 75/100% FTP

10 min Warm up Zone 1-2 or 50-60%FTP

3 min @ 75% Zone 2-3
2 min @ 100% Zone 4
3 min @ 75% Zone 2-3
2 min @ 100% Zone 4
5 min break @ 50% Zone 1-2
Repeat 4 X's

10 min cool down @ 50-60% Zone 1-2

Sample Day 1
0:30:00

Aerobic Endurance. Flatter Terrain.
3 x [8' Run Zn 1, 2' Walk Zn 1]

Sample Day 2
0:45:00

DPS 1.5k:

WU: 200 Fr; 6 x 50D; 4 x 50 as 15fast/35ez.
MS: 3 x [100 DPS; 50 non-Fr; 50D]. For DPS, count strokes and report strokes and time.
CD: 100D; 100non-Fr.

Drills: pause 1, fist.

Sample Day 2
0:30:00

Functional Strength and Stability

Sample Day 3
1:10:00
Bike Steady-State Ride 3 x 10 90-100%

15 min Warm up Zone 1-2 or 50-60%FTP


10 min @ 90%-100% Zone 4
5 min break @ 50% Zone 1-2
Repeat 3 X's

15 min cool down @ 50-60% Zone 1-2

Sample Day 4
0:45:00

Rec'y/Tech 1.5k:

WU: 2 x 200 as [100Fr, 100D].
MS: 3 x [100 Fr (10") smooth and easy; 2 x 50D (10"); 100K (30")].
CD: 200Fr.

Drills: pause 1, SA.

Sample Day 5
0:30:00

Aerobic Endurance. Flatter Terrain.
3 x [8.5' Run Zn 1, 1.5' Walk Zn 1]

Heather Casey, CSCS, USAT L2
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Balanced Art Multisport

Athletes who work with a coach are more likely to see progress and goal achievement than athletes who train on their own. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to get you to your dreams. Heather’s philosophy of progressing an athlete at their individual pace effectively creates a plan based on metrics but grounded by lifestyle. Each athlete has a path and no two are alike!