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"Too happy to wait to tell you, 13:01:34 is beyond what I ever thought I was capable of at my first Ironman. Amazing!" Andrew Mott, Cotswold 226, UK.
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There are 2 swims, 2 cycles, 2-3 runs and a strength workout per week. There's a day off each week and every fourth week is easier. Later in the plan there are brick workouts and open water swims. To commence this plan you should be able to swim 3000m (with rests), cycle 3hr 30mins and run 1hr 45mins (not on the same day). Training zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the biggest 2 weeks (JPG)
Still not sure? If you buy this plan and then decide you'd prefer the Intermediate or Advanced version, email us within the first 14 days and we'll swap it free of charge.
These sessions will be done at lower intensities, but will progress in duration. The goal is to build your swim endurance. Follow the distance guidelines below and don't worry about the time for now. The guide to zones and abbreviations is in the PDF attached to Day 1.
2x100FC all in Zone 2 with 5secs rests.
100 alternating (50DRILL/50FC) in Zone 2.
4 sets of (4x50FC in Zone 2 +5secs rest) +30secs rest between sets.
4 sets of (2x100FC in Zone 3 +10secs rest) +30secs rest between sets.
4 x 200FC in Zone 2 +10secs rests.
All in Zone 2.
100FC with optional hand paddles +15secs rest,
100FC with optional fins.
Please click on the link below for your guide to the strength and conditioning workouts.
These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer.
15mins easy Zone 2
8 x 2 minutes in Upper Zone 4 with 2 minute recoveries in Zone 1.
5mins easy spin in Zone 1 to 2
These short runs will maintain and develop your leg speed, in preparation for longer efforts later on. The goal is to raise the ceiling of your current running ability.
15mins in Zone 2
18mins alternating (2mins in Zone 5, 60secs in Zone 1).
5 mins in Zone 1-2
These swims involve threshold efforts with regular recoveries. They will build your sustainable speed for race day. The guide to abbreviations is in the PDF attached to Day 1.
300 in Zone 2 as (200FC/50BACK/50BREAST).
4 x 500 FC in Zone 3 to 4 with 60secs rests.
Alternate each of the four intervals like this:
3. FC with optional fins
4. PULL with optional hand paddles
200 Your choice in Zone 1-2
Ride mainly in Zone 2. At some point (once you're warmed up) do 3x12 minute efforts at upper Zone 3 to low Zone 4 with 3-minute recoveries in Zone 2.
Easy/steady run in Zone 2.