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30 weeks Ironman Plan: Cycle 1, weeks 1-4 (entry)


Tatjana Ivanova

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4 Weeks

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Plan Description

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!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
3:11 hrs 1:00 hrs
Bike x2
3:28 hrs 2:30 hrs
Run x2
2:56 hrs 1:30 hrs
Brick x1
3:17 hrs 3:30 hrs
Strength x1
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

Tatjana Ivanova (DTU A Trainer, Ironman, Ultra Endurance, Sport Psychology)

Coach Tatjana

With 10+ years of coaching and 20+ years of racing experience, Tatjana is a certified IronmanU, TriSutto (Brett Sutton), A Level Elite DTU (Germany) and TP level 2 coach. All her athletes, from rookies to Kona qualifiers, always over-achieved their objectives and never DNF-ed!
Профессиональный тренер по триатлону c 2005 года, сертифицирована IRONMAN, федерацией триатлонa Германии (DTU), академией Брета Саттона (TriSutto). Тренирую новичков, серьезных любителей и полу-профессионалов.

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