Inter IRONMAN 16 wk plan includes Coach email access, 8-16 hrs per week, reusable, HR based

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 10:38

Intermediate IRONMAN 16 week plan

I have used Coach Steve's plans for my last 2 Ironman races (first his beginner plan and then his intermediate plan) and managed to PB my Ironman races for two years running

Roger Rice, Ironman Zurich 2015 13:04 and Ironman Barcelona 2016 10:07

Click here to read my growing list of testimonials from satisfied clients

Plan outline
This 16 week plan will help any intermediate triathlete prepare for a PB attempt at an IRONMAN race

To be successful with this plan you should have at least 2 - 3 years of triathlon experience including completing an IRONMAN race to date.

Base or fitness/stamina development = 9 weeks
Build or race specific training = 6 weeks
Taper or readying yourself for race day = 1 week
2 week progression:1 week recovery cycle

Typical week
On avg the plan works off a basis of 3 swim sessions, 3 run and 3 bike sessions in a typical week with a full recovery day - with the hourly training load ranging from 8 - 16 hours a week

What do you get in this plan?
• Unlimited email access to the author
• Free strength and conditioning guide for triathletes
• Free “How To Use Your Training Plan” and “Swim drills” guides
• Training zones using feel, heart rate or pace
• Session details up-loadable to garmin connect, trainer road and/or Zwift (power based plans only) from compatible device
• Ability to re-use your plan as many times as you require

Kick off Emails: During checkout, you can check a box to share your email address with Coach Steve. By selecting this – I will be able to send you an introduction/kick off email with key hints/tips & your free strength and conditioning guide. It also gives you access to the best email to ask any questions you have on your training journey!

Have a question? Click here to ask me directly and I will respond within a few hours

Not sure if this is the plan for you
If, after 2 weeks, you feel plan is not the right level for you - I will switch your plan free of charge to an equivalent plan from the other beginner/Intermediate or advanced plans from my catalog

Click here to view my Advanced IRONMAN plans.
OR
Click here to view my Intermediate IRONMAN plans.
OR
Click here to view my Beginner IRONMAN plans.


Sample Day 1
0:50:00
6.21mi
70TSS
Run test

To ensure your training is tailored to your current fitness/abilities - the first block requires you to complete a run and bike test to get baseline HR zones which we use to direct sessions and monitor progress

This is the first of these tests - working out your run specific HR zones
NB needs Garmin and HR monitor as I am looking for data points to plot zones on going forward

Please ignore the target distance - this is for my tracking purposes - the actual distance will be determined by you

Best done on flat out and back course
Warm up gently for 10 mins (including stopping to stretch hamstrings/calves/glutes)

For the actual test I want you to accelerate to a tempo which you believe you can sustain for 30 min continuous running, but not longer. This should feel difficult!


10 min warm down please

Once you have the HR data uploaded to this session - open via the analyse icon in the top right hand corner and follow the following steps outlined in the below link
http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones

Sample Day 2
0:33:00
3.73mi
Aerobic easy run with strides to encourage good form

Aerobic Zone 2 paced run focus on good running form (engage core, slight lean forward from hips to ensure mainly landing on ball of foot when making contact with ground) with a Stride every 5mins

Sample Day 2
0:45:00
1500m
Critical swim assessment CSS TEST SET

CSS TEST WORKOUT


Warm Up 400 easy freestyle
- 200 fins as 50 choice drill, 50 freestyle
– 4 x 50 freestyle (25 fast + 25 easy) +10 seconds rest

then 4 x 100 freestyle (20 seconds rests)

Do these 100’s at what you perceive to be the AVERAGE pace that you can sustain for a 400 Time Trial.

Main Set 400 time trial


Take 5 to 8 minutes easy swimming/stretching and 100m easy swim.

Feel fully recovered, then:

200 time trial


Warm Down 100 easy choice of stroke

To calculate your CSS which will be used in other sessions - take the result of the 400 tt and subtract the 200 tt - then divide the result by 2 to get your pace

e.g.
400m TT of 7:44 = 464 secs
200m TT of 3:27 = 207 secs

464 - 207 = 257/2 = 128 secs or 2 mins 8 secs CSS

Sample Day 3
0:40:00
4.97mi
50TSS
Tempo run

Tempo runs are an excellent way for triathletes to work on building their speed and strength. They are runs that are done at a steady effort level, usually just a little slower than your 10K race pace

Exact details for HR will be available from workout builder below after run test is completed and details entered in your profile

If you have a compatible version you should also be able to upload the session details to your device

Session details
1km warm up zone 1
6km @10km pace or zone 3
1km cool down zone 1

Sample Day 3
0:30:00
S&C A and B options

30 mins stretching and core exercises http://www.active.com/triathlon/articles/6-core-exercises-that-will-make-you-a-better-triathlete or option B https://www.youtube.com/watch?v=OO8ckYzmT6k

Sample Day 5
0:55:00
18.64mi
90TSS
FTP bike test (Turbo)

BT: 3:00 Warm-up at effort of 2/10
3:00 3/10 Warm-up
3:00 4/10 Getting warmer!
3:00 5/10 Warmer still!
3:00 6/10 Tempo
3:00 7/10 Strong effort
3:00 2/10 Recovery
4 x 1:00 Fast pedal with 1:00 recovery (fast pedal is >100 rpm)
3:00 Recovery at 2/10
20:00 Pain, agony, misery and FTP [HARD EFFORT - DO NOT STOP - THIS IS CONTINUOUS]
3:00 Cool-down

Once you have the HR data uploaded to this session - open via the analyse icon in the top right hand corner and follow the following steps outlined in the below link
http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones

Sample Day 5
0:10:00
Stretch

Stretch after the on-bike session

https://www.youtube.com/watch?v=Hp3mzRadyHA&list=PL1JCtoOvnqpZh5_8Gpd7AC4gpEqy7BVVc&index=4

Steven Moody 2017 Triathlon Ireland Coach of the year
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SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous IRONMAN and 70.3 finishes (including 2xworld champ qualification)

As a full time coach (TP level 2, Ironman U certified), Steven specialises in helping time Age Group triathletes and runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback