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.
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This template has helped produce 2 IM World Champions, 15 A/G winners, and over 40 Kona Qualifiers.
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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