Achieve your best ever race-fitness from 8-14 hrs training per week!
"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.
"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 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 2300m, cycle 2hrs 45 minutes and run 80 minutes (not on the same day). Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.
Please click on the link below for your guide to the strength and conditioning workouts.
This test helps you to measure fitness and create accurate training zones.
6x50FC in Z2 + 20secs rest.
4x(25FC in Z4 + 25FC in Z2) + 20secs rest.
1x400FC maximal effort time trial, record time.
5 mins easy active recovery
1x200FC maximal effort time trial, record time.
2 x 100 FC BUILD** +15secs rests.
1 minute rest.
200 FC BUILD
1 minute rest.
4 x 50 FC BUILD +15secs rests.
*If you use yards, do this test in yards. If you use meters, do this test in meters.
**BUILD = Do each rep faster than the previous one in that set. So start off at an appropriate pace!
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
12mins in Z2.
5mins as (15secs in Z4, 45secs easy in Z2)
20mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
5mins in Z2.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
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).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and/or average heart rate.
5 mins in Z1 to Z2 (easy)
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.
All in Zone 2.
300 as (200FC breathe every 3 strokes,
4x100PULL in Zone 3 +15secs rests,
300FC in Zone 2.
-- 1 minute bonus rest --
3x100PULL in Zone 3 +15secs rests,
300FC in Zone 2.
-- 45 secs bonus rest --
2x100PULL in Zone 3 +15secs rests.
200FC in Zone 2.
-- 30 secs bonus rest --
100PULL in Zone 3 +15secs rests.
100FC in Zone 2.
100 easy mixed strokes, all in Zone 2.
Ride mainly in Zone 2 today. You should be able to maintain conversation at this intensity. This is your long ride for the week, and it'll get longer over the coming weeks.
A nice steady run, mainly in Zone 2. This is your long run for the week and will build up throughout your training plan.