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This plan was based on my experiences racing and preparing for triathlon racing and the lessons I have learned along the way. We will teach you a smart approach to continuous improvement.
This is an Ironman Training Plan for athletes who have previous racing/training experience and whom are proficient in all 3 disciplines.
It is designed where you can insert races into the schedule at various points by simple removing the training sessions for that week and inserting the 'race week' workouts from the week of your 'A' event.
Check out more training and coaching options at:
AP RACING TEAM AND COACHING OPTIONS.
For a detailed plan description/training guide with pace calculators and commonly used terms defined, go here:
Training Guide + Pace Calculators Defined
This training plan uses test sets to establish training paces, power zones and hr zones. To calculate your zones, go here:
Live Your Dreams,
Aerobic base work
800 @ 75 s/25 k
16 x 50 free with 10-15 sec rest...moderate, sustainable effort
1 x 100/200/300/300/200/100 pull with 15 sec rest @ steady, sustainable pace
This is a easy ride just to get our body moving.
30 minute easy build warm up.
10 x 3 minutes where you alternate between easy and moderately hard; about a 7 out of 10 in perceived exertion.
15 minute easy cruise to cool down.
35 minutes of easy cruise. Nothing too hard. Just build your effort throughout the run but never above a 6/10.
This is just saddle time. If you can find some long, steady hills...go climb. Nothing too strenuous, nothing out of the saddle. We are just getting our body used to a routine and consistency of riding.
400 as 50 kick / 50 swim
4 x 50, build each 50. R=:20
3 x 300 at fastest sustainable pace
500 easy fins and paddles
How to Calculate:
Calculator can be downloaded here so you can set your intervals:
Moderate effort ride. Just time in the saddle.
300 kick with or without fins
9 x 100 free
1-5 with 20 sec rest
6-9 with 15 sec rest trying to hold steady and repeatable time
1 x 600 pull @ easy effort