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Zero to IRONMAN 8-20hrs/week beginner Comprehensive coaching


Mike Bridge

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32 Weeks

Plan Description

This 32 week plan designed for those who need to build aerobic capacity from a low base level. The length of the plan gives time to progress from a low weekly volume (8hrs) to a maximum of 20hrs. The long lead in means that the maximum volume weeks can be sustained for longer allowing a greater build up of aerobic capacity and muscular endurance.
This makes the plan ideal for beginners who are still keen to put in a sub 13hr time for their 1st event.

The plan uses a mix of RPE and heart rate to measure the intensity of effort but does not require any particular equipment.
The program develops in 4 week blocks with every 4th week being an unloading week. There is repetition of session in each 4 week block so that the athlete can easily remember the sessions, easily monitor progress and gain valuable nuero-muscular adaptation that come with repeating sessions.

The program does not include any gym or specific resistance work in order to allow more time to develop discipline specific adaptations and aerobic capacity. Sessions are included in each discipline to specifically develop muscular strength and power. In particular the high volume of low cadence work on the bike set.

This program includes the comprehensive coaching services of the Racesnake Team. We will take monthly phone calls or skype conferences, communicate electronically as often as you need, review and develop your training session by session and furnish you with all the advice and information you need to get through your 1st 140.6!
Please go to to get in touch or for further details or ensure you leave an email address when purchasing this plan.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:31:00 03:00:00
Bike x3
05:40:00 06:00:00
Swim x2
02:43:00 01:45:00
Brick x1
01:19:00 02:15:00
Workouts Per Week Weekly Average Longest Workout
02:31:00 03:00:00
05:40:00 06:00:00
02:43:00 01:45:00
01:19:00 02:15:00

Training Load By Week

This plan works best with the following fitness devices:

Mike Bridge


Swimming technique improvement, Triathlon racing and skills, training program design

We provide a range of un-coached and comprehensive coaching options ranging from £30-£80 per month.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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$450.00 - Buy Now