12 week Build/Peak/Race Ironman

Average Weekly Training Hours 13:12
Training Load By Week
Average Weekly Training Hours 13:12
Training Load By Week

TriSmart Training Systems has created a 12 week training plan designed to help a triathlete peak/taper for their Ironman race. TriSmart has geared this program to an athlete who has already completed 4-6 months of base building and who currently trains 12-15 hours a week, The athlete should be able to run for 2 hours, cycle for 4-5 hours (80 miles) miles comfortably, swim for 1 hour (3500 yards). This plan can be used with a heart rate monitor but it is not necessary.

Sample Day 2
2:00:00
Run LT Plan Test

LT test. Warm up 10-15 minutes. Perform a 30 minute time trial as hard as you can. (This will be from 3-4 miles based on the athlete). After the first 10 minutes at full effort hit the lap button on your heart rate monitor. Record heart rate average for the last 20 minutes of the test. Also record average heart rate overall and time to complete the distance. Cool down 10 minutes. then run easy for 60 minutes
The key to performing this test correctly is to avoid going out too hard in the very beginning. Do not blow up! Attempt to negative split the effort, i.e. try to get faster as you go.This will give a much more accurate reading.


Enter the your heart rate average for the last 20 minutes into "my Settings", "Zones", Threshold Heart rate. Select the Joe Friel method for calculating zones.

Sample Day 2
2:00:00
Long run, tempo finish, last 30' in 3Z

BT: Long run, tempo finish. The first part of this run is a long warm-up at heart rate 1-2 zones. The last 30 minutes is in heart rate 3 zone, steady.

Sample Day 3
1:00:00
Short Cruise Intervals

Short cruise. Warm up 10 minutes with drills. Do intervals of 5 minutes in zones 4-5a, with 45 second recovery. . Cool down.

Sample Day 4
1:30:00
Bike LT Plan Test

LT test. Warm up 10-15 minutes. Perform a 30 minute time trial as hard as you can without slowing down. (This will be from 6-9 miles based on the athlete). After the first 10 minutes at full effort hit the lap button on your heart rate monitor. Record heart rate average (as well as average watttage if you have it it) for the last 20 minutes of the test. Also record average heart rate overall and time to complete the distance. Cool down 10 minutes. Then bike for an additional 60 minutes easy
The key to performing this test correctly is to avoid going out too hard in the very beginning. Do not blow up! Attempt to negative split the effort, i.e. try to get faster as you go.This will give a much more accurate reading.

Enter the your heart rate average for the last 20 minutes into "my Settings", "Zones", "Threshold heart rate." Select the Joe Friel method for calculating zones.

Sample Day 4
1:30:01
Tempo--40-60'

BT: Warm-up well. Then ride 40 to 60 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.

Sample Day 5
1:30:00
Aerobic Biking

Aerobic Biking. Warm up 10 minutes in Zone 1, then raise heart rate to top of Zone 2 and hold. Include 1 x 20 minutes at Zone 3, 5 minute recoveries. Cool down 10 minutes in Zone 1. Focus on keeping cadence between 90-95 rpm.

Sample Day 6
1:00:00
Cruise ints, 4-5x3 minutes zone 4-5a heart rate

BT: Cruise intervals. Warm up well. Then 5 x 5 minutes. Build heart rate to zone 4-5a. 2 minute recovery interval. Relaxed form! Listen to breathing.

Jennifer Meyer
|
TriSmart Training Systems, LLC

Running-Trained in the Pose method of Running. Level II Certification

TriSmart provides coaching for all levels of athletes. TriSmart also provides individual and group workouts, focusing primarily on improving running, cycling and swimming technique