30 weeks Ironman Plan: Cycle 1, weeks 1-4 (entry)
Tatjana IvanovaAll plans by this Coach
This plan follows the proven successful "Spiral system" of reverse periodisation by the world´s most successful coach Brett Sutton. Follow it and reach you goals! Whether you are an Ironman or an Olympic distance triathlete, there is not much difference in preparation. This plan builds strong athletes, the strongest they can be and stronger than they think they can be.
This is the first 4 weeks of Block 1. But we are not starting from scratch. Getting to this phase means that you have completed at least the "quick start" training: 4 or more weeks of training after the transition period, have settled in a training routine and loaded your muscles with specific and unspecific training. This is an important condition since there is some intensity from Day 1 of training - because it is reverse periodization. Meaning that intensity and power endurance are in focus in the first 20 weeks of training, with volume increasing gradually to reach its peak several weeks before your priority A race. So it is a progressive intensity fire! The training load progression is very gentle to avoid injury at any cost - but your form progression will be fast!
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:11 hrs||1:00 hrs|
|3:28 hrs||2:30 hrs|
|2:56 hrs||1:30 hrs|
|3:17 hrs||3:30 hrs|
|0:20 hrs||0:20 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:11 hrs||1:00 hrs|
||3:28 hrs||2:30 hrs|
||2:56 hrs||1:30 hrs|
||3:17 hrs||3:30 hrs|
||0:20 hrs||0:20 hrs|
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- 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.
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.Still have questions about this plan?