Ironman Training Plan L2 140.6 with Strength and Yoga

Author

Coach BK 500RYT, NASM PT, Ironman U Certified www.WolfpackTriClub.com

All plans by this Coach

Length

26 Weeks

Typical Week

2 Swim, 2 Bike, 2 Strength, 3 Run, 1 Day Off, 2 X-Train

Longest Workout

1:30 hrs swim
4:15 hrs bike
3:00 hrs run

Plan Specs

triathlon ironman intermediate time goal multi day hr based strength

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Summary

This training plan is for athletes with previous ironman finishes that wish to incorporate a significant amount of strength and yoga into their training plan. This plan is designed to work in conjunction with the coach and athletes as the workouts will need to be altered depending on how the athlete eats, recovers, race considerations and handles the yoga and strength work.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:18
Training Load By Week
Average Weekly Training Hours: 11:18
Average Weekly Breakdown

Coach BK

Wolfpack Triathlon Coaching

What describes me best ... I am a very goal oriented person that is always striving to learn more, do more and find that next best version of myself. Each athlete I coach gets very individualized attention, concerning all aspects of health and well being. I deliver training plans weekly and month based on feedback on works and other aspects that my athletes communicate to me. My philosophy is to be healthier and happier at the end of your goal race. Ready to take on that next big challenge.

Back to Plan Details

Sample Day 1

1:00:00
2200 yd straight

Swim 2200 yard. Do the swim in 500yd intervals, keeping the time per 500 within 10 seconds of each other. Very steady effort. Pre-activity comments

Sample Day 2

1:00:00
Single Leg Drills

Warmup 20 minutes, cadence at 85-95 10 x [30 sec single leg pedaling, other foot on trainer or bike, switch] shift gearing as needed to make the revolution smooth 10 x [1 minute at 100+ rpm, 1 minute easy pedaling] shift gearing accordingly 10 minute cool down

Sample Day 2

0:30:00
Swim Strength 1

Do the following: 3 sets of 10-12 Reverse fly with 5 pound weights, bent at the waist Arm raises / heart forward with 5 pounds Rows with 5 to 10 pounds, bent at the waist Abs - elbow to opposite knee, 10 on each side x3 One arm row 5-10 pound, opposite knee/hand supported on bench One arm outward rotation, elbow on side, you are laying on side on bench Abs - on back, knees at 90, keeping shoulders on floor, rotate knees side to side Skull crushers, 5 - 10 pound, elbows stay in line Superman, laying on belly, lifting opposite hand and foot, 10 on each side x3

Sample Day 3

0:45:00
1700 Tech 2 : Single Arm

WU: 200 swim. Your choice.
MS:

Body Balance (2 - 4 laps)

Drills: (drill length, swim back, pool buoy)
(drill to both sides. if you don't breath every three, REPEAT on each side)
Drill set:
[50 Fingertip drag
50 Zipper
50 Single Arm Drill (rest arm BACK)
50 Fist]
Repeat x 4

150 Pull w/:30 rest (3/5/3 breathing pattern by 50)
3x100 w/:30 rest
2x50 w/:15 rest (solid effort)
CD: 100, your choice

Single arm drill: https://youtu.be/80-7b9Io95w

Sample Day 3

1:00:00
Free Run

Run without a plan, intention, Garmin.

Sample Day 4

1:00:00
1:00 Foundation

Steady Zone 2 Ride

Sample Day 4

0:30:00
Core and Stability

- Front Plank - hold for 30-60sec (builds core, hip, shoulder stregth/stability) - Side Plank w/ Arm raise - lie on side on the floor w/ elbow resting directly under shoulder. Raise torso off ground so your body is in a straight line from ankles to head. Raise top arm straight up from shoulder, palm up toward ceiling, hold then lower to side again - 10reps both sides - Bicycle Kicks x20 each leg - Ab crunch w/ medicine ball - lie on back over a stability ball -hold medicine ball in your hands - crunch - x15 - Back extension on stability ball - x15 - Opposite Arm/Opposite Leg on stability ball - x15 each side

Ironman Training Plan L2 140.6 with Strength and Yoga

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