Achieve your best ever race-fitness from 14-17 hrs training per week!
"The training elevated my confidence and performance levels, helping me achieve my dream of qualifying for the IRONMAN World Championships" – Steve Morten.
"I can’t tell you how much I’m enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" – Rachel Kjearsgaard, April 2018
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This plan is designed to get you in peak shape for your target "A" race IRONMAN 140.6, although you can include other events too. There are 10 to 11 workouts per week with 3 swims, 3 rides, 3-4 runs and a strength workout. There's a day off each week and every fourth week is an active recovery week. Later in the plan there are long brick workouts and open water swims. To be successful with this plan you should have at least two years experience of frequent triathlon training. Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday
This test helps you to measure fitness and create accurate training zones.
6 x (50 FS in Z2 + 20 sec rests),
4 x (25 FS in Z4 + 25 FS in Z2 + 20 sec rests).
1 x 400 FS maximal effort time trial, record time,
5 mins easy active recovery,
1 x 200 FS maximal effort time trial, record time,
1 min rest
1 x (100 FS in Z1 + 15 secs rest),
1 x (100 FS in Z2 + 15 secs rest),
1 x (100 FS in Z3 + 20 secs rest),
1 x (100 FS in Z4 + 60 secs rest),
4 x (50 FS Build Z1 to Z4) + 60 secs rest.
200 Choice in Z2.
For all swims (whether in a Yard or Meter Pool) follow the distances in the Workout Description section. There is also yard/meter button you can toggle in the Workout Details section below.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1 to Z2 (easy).
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
5 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
A nice steady run, mainly in Z2. This is your long run for the week. It'll increase in duration each week, to prepare you to run 42.2km on race day.
These sessions are carried out at lower intensities providing the opportunity for recovery and to focus on technique.
1 x (100 FS in Z2 + 100 Drill* in Z2 + 5 secs rest),
2 x (50 Breast in Z2 + 50 Back in Z2 + 5 sec rests).
1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs rest),
1 x (200 FS in Z2 + 300 Pull in Z2 + 15 secs rest),
1 x (300 FS in Z2 + 200 Pull in Z2 + 15 secs rest),
1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs rest).
1 x (200 Choice in Z2).
These sessions will be done at lower intensities, and will progress in duration. The goal is to build your endurance ensuring you can easily swim the distance on race day and still have lots of energy left for the ride and run.
1 x (100 FS in Z2 + 100 Pull in Z2 + 5 secs rest),
2 x (100 FS in Z2 + 100 Drill in Z2 + 5 sec rests).
1 x (400 Pull in Z2 + 10 secs rest),
4 x (100 FS in Z3 + 5 sec rests),
2 x (200 Pull in Z2 + 5 sec rests),
2 x (200 FS in Z3 + 5 sec rests).
2 x (50 Back in Z2 + 50 Breast in Z2) + 5 secs rest,
1 x (100 Pull in Z2 + 100 Choice in Z2).
Please click on the link below for your guide to the strength and conditioning workouts.