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30 week to Iron Distance Triathlon - Intermediate (reusable)-v1

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Rebecca Romero - Olympic Gold Medallist

All plans by this Coach
No Ratings

Length

30 Weeks

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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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Overview
This 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 week

  • 3 swims per week

  • 3 bikes per week

  • 3 runs per week

  • 2 x 15 min Aero Position Exercises per week

  • Time required peaks at 19 hours. But the average for the 30 weeks is 12.5 hours per week

    PlanAverage Hours
    per week
    Peak Hours
    per week
    Link
    Low9.515Coming Soon
    Mid10.3 16
    Link
    High12.419Link

    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

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    Sample Bike Session

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    Training Plan Sample Week

    Stats

    Average Weekly Breakdown

    Workouts Weekly Average Longest Workout
    Swim x3
    9,938m 4,800m
    Bike x3
    4:36 hrs 5:00 hrs
    Run x3
    2:49 hrs 2:30 hrs
    Strength x2
    0:29 hrs 0:15 hrs
    Day Off x1
    —— ——
    Workouts Per Week Weekly Average Longest Workout
    Swim
    9,938m 4,800m
    Bike
    4:36 hrs 5:00 hrs
    Run
    2:49 hrs 2:30 hrs
    Strength
    0:29 hrs 0:15 hrs
    Day Off
    —— ——

    Training Load By Week


    This plan works best with the following fitness devices:

    • Power Meter
    • Heart Rate Monitor
    • GPS

    All supported devices

    Romero Performance

    Romero Performance

    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.

    $50.00 - Buy Now