11 Weeks Ironman Triathlon build phase

Average Weekly Training Hours 11:46
Training Load By Week
Average Weekly Training Hours 11:46
Training Load By Week
Sample Day 1
PE, 3-4 sets

Warm up 5-10 minutes. Then 3-4 sets of PE. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS

Sample Day 1
Cruise Intervals, 3-4x6 minute, heart rate zone 3.

BT: Tempo intervals. Warm up well. Then 3-4 x 6 minutes. Build to zone 3 heart rate. 2 minute recovery interval. Relaxed form! Listen to breathing.

Sample Day 2
Descending ladder

WU: 5-10 minutes of mixed swimming and drills.
500 at T-pace (60”).
300 faster than preceding 300 pace (60”).
200 faster than preceding 200 pace (60”).
200 faster than preceding 200 pace (60”).
100 faster than preceding 200 pace.
CD: 1000 easy swim.

Sample Day 2
Endurance spinning

Use the cadence mode if you have this available. Spin on the high end of your comfortable range in the small chain ring in the 1-2 heart rate zones on a flat to gently rolling course. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done.

Sample Day 3
Long run, tempo finish, 5M at goal pace

BT: Long run, tempo finish. The first part of this run is a warm-up at heart rate zones 1-2. The last 5-8 miles (8-13km) are at next A-priority race goal pace. Walk 5 minutes for cool down. What was your goal-pace heart rate?

Sample Day 4
Continuous swim

WU: 10-minute swim with your choice of kicks and swims.
Drills: Focus on how well you do the drills, not on how fast.
Set #1 scull front, set #2 scull chest, set #3 scull back.
3 x (4 x 50 done as 25 skull, 25 distance per stroke emphasis).
MS: Using the “feel” for the water you just developed:
5 x 500 swim (1’) at moderate/aerobic effort.
Kick 400 moderate effort.
CD: 10 minutes of kicks and swims.
Total: 3000+

Sample Day 4
Ride however you feel

Ride how you feel. If tired ride in 1-2 zones alone. If fresh ride in all zones and may be a group ride. Be smart!

Nick de Meyer
Sound Coaching

Nick has been a Level 2 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