11 Weeks Ironman Triathlon build phase

Average Weekly Training Hours 11:25
Training Load By Week
Average Weekly Training Hours 11:25
Training Load By Week
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 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 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
Plyo A1 All Sports, Basic

Do this plyometric workout 2-3 times in a week before progressing to the next plyometric workout in the Basic A series. Do it on a mat, shock-absorbing floor, or firm ground. After a 10-20 minute warm up do the following...
1. Rope jumping: 3 sets of 50 jumps done very quickly (45 sec recoveries)
2. Skipping: 5 sets of 50 skips done quickly (45 sec walk recoveries)
3. Forward 2-leg hopping for height: 4 sets of 30 hops (or hop up onto a 16-20 inch/40-50cm box 30 times) (45 sec walk recoveries)
Cool down with an activity of your choice.

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+

Nick de Meyer
Sound Coaching

Online coaching using Training Bible coaching methods of periodisation & training

I'm a master endurance coach with Training Bible Coaching UK

Open Water swimming coaching Shepperton lake in Surrey

Dynamic Bike fitting using computrainer spinscan and bike fit systems

1-2-1 swim coaching for triathlon at an Endless Pool in Chertsey Surrey

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