OverviewThis training plan has been created by Rebecca Romero (Olympic Gold & Silver Medallist, World Champion (Rowing and Cycling) and Kona Age Grouper Competitor) and Nick Lloyd (Great Britain Rower, 9th in ITU Age Group Triathlon Worlds 2001, Kona Age Grouper and 9hr15 Iron Distance athlete).
This 30 week plan is designed to take you to a fitness level to allow you to competitively complete a Long (Iron) Distance Triathlon event (3.8k swim, 180k bike. 42k run).
It incorporates a lot of interval based training to keep the training time to a minimum whilst still getting your body fit enough, strong and resilient enough to cope with the demands of the event. It includes our PDF of exercises to help develop the strength to maintain an aerodynamic position for extended periods.
Who is this Plan for?
This plan is aimed at an athlete who has already completed in triathlon or another sport previously and so has a fitness base already in place. The bike sessions are built around the use of a Power Meter and so really this is needed to gain the maximum benefits from following the plan.
The basics:
1 rest day per week3 swims per week3 bikes per week3 runs per week2 x 15 min Aero Position Exercises per weekTime required peaks at 19 hours. But the average for the 30 weeks is 12.5 hours per week
| Plan | Average Hours
per week | Peak Hours
per week | Link |
|---|
| Low | 9.5 | 15 | Coming Soon |
| Mid | 10.3 | 16 |
Link |
| High | 12.4 | 19 | Link |
Other Details
The plan is based around 4 week cycles with 3 weeks building the training volume and/or intensity followed by a recovery week. This week will allow your body to adapt to the stress placed upon it and come back stronger and ready for the next cycle.
Every applicable session has a workout designer, so enabling you to export to Garmin or Wahoo devices as well as exporting to Zwift workout builder. They also include descriptive text to guide you through each session as clearly as possible.
Sample Swim Session
Sample Bike Session
Romero Performance offers rower, triathletes and cyclists of all abilities the opportunity to achieve their dreams, and learn from one of the most unique sports persons in the world. Programmes are based upon the principles that Rebecca has used during her time in both the British Olympic Rowing and Cycling Teams. (Two of the most successful sports teams in the sporting world). These experiences and techniques allowed Rebecca to train herself and qualify for the Hawaii Ironman in 2012.