Ironman 16 week Plan Beg - Adv - TEAM Tri Coaching Template

Average Weekly Training Hours 12:22
Training Load By Week
Average Weekly Training Hours 12:22
Training Load By Week

A 16 week Build to Ironman. . This template has helped produce 2 IM World Champions, 15 A/G winners, and over 40 Kona Qualifiers. . If you want to perform at your best on race day, this program will set you up for that performance for just $15 per week.

Sample Day 1
0:45:00
1600m
Swim - Easy 10 x 100m

300m w/up as 100m free/ 50min kick/50m back/100m free

10 x 100m easy 30 sec b/t

300m c/d as 100m free/ 50min kick/50m back/100m free

Sample Day 2
1:00:00
56.3TSS
Ride - Easy

1hr easy ride

Sample Day 2
0:10:00
Run - 10min easy off bike

10min Run off the bike

Sample Day 2
5.9mi
Run - 5 x 1k HARD/100m easy b/t

Run Test -
5 x 1k HARD efforts - 100m easy walk b/t

Sample Day 3
0:50:00
2100m
Swim - 15 x 100m Easy

300m w/up as 100m free/50m kick/50m back/100m free

15 x 100m easy 15 sec b/t

300m c/d as 100m free/50m kick/50m back/100m free

Sample Day 4
1:00:00
Ride - Easy

1hr easy ride

Sample Day 4
0:10:00
Run - 10min easy off bike

10min easy Run off the bike

Xavier Coppock
|
TEAM Tri Coaching

When it's a passion, it is never a job!

Accredited Triathlon Coach - FULL Time Coach

Specialising in Long Course Coaching & athletes wanting to reach their peak potential using science & technology

I also travel to support my athletes racing (when 6 or more athletes at an event), so have extensive knowledge of many races

Covering athletes form Beginners to World Championship Qualifiers to Professional athletes.

Coaching around the balance of your work life/ family life/ training life