Ironman 24 Week

Average Weekly Training Hours 14:02
Training Load By Week
Average Weekly Training Hours 14:02
Training Load By Week

24 week Ironman training plan. Progressive plan suited for all abilities.

Sample Day 2
1:00:00
27TSS
Easy Ride

The purpose of this session is to loosen off the legs after a hard session, to promote good pedal cadence and to have some aerobic endurance.
Effort Level 1 – Active Recuperation 0–55% FTP 0–68% Threshold HR 0–2 RPE
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Aim to hold a cadence of about 95-105rpm up and down hills. do not try and push a hard gear, this is just and easy ride, no prizes for PBs!
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Sample Day 2
0:50:00
63.3TSS
ENDURANCE RUN 45 mins

The purpose of this session is to develop aerobic endurance and efficiency. The aim of this session is to run at a comfortable pace.
Your effort level is set according to your heart rate, pace or rate of perceived exertion as shown by the following ranges;

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Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE
Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE
Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE
Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE
Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE
Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE
Level 7 (L7) – Max Effort
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Warm up:
Start jogging easily (L1) for about 5 minutes as your systems wake up.
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Main Set:
Hold Marathon Intensity (L3) for the rest of the duration of the session.

Sample Day 3
1:30:00
2400m
70TSS
SPEED 1c

The purpose of this session is to work above lactate threshold and build speed and power. This should be a hard session. Note the times of recovery are taken according to your CSS/100m time and explained as so:
If your CSS/100m = 1:40, then:
CSS/25m = 25s
CSS/50m = 50s
CSS/75m = 1:15.
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Warm Up:
300m Mixed stroke, 10 seconds recovery
100m Individual Medley, 15 seconds recovery
200m as 25m fast, 100m cruising looking for good rotation and extension, 75m fast.
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Main Set:
4x50m fast, CSS/50m recovery
100m easy, 10 seconds recovery
6x50m fast, CSS/50m recovery
100m easy, 10 seconds recovery
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200m Mixed Stroke, 10 seconds recovery
–––––
4x50m fast, CSS/50m recovery
100m easy, 10 seconds recovery
6x50m fast, CSS/50m recovery
100m easy, 10 seconds recovery
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Cool Down:
200m Mixed stroke recovery

Sample Day 3
1:30:00
40TSS
S&C Strength

The purpose of this session is to develop muscular strength to convert into power and reduce the chance of injury. It is important to hold good technique. DO NOT sacrifice technique for weight. The idea here is to be able to do 4 repeats. If you can do 6, then on the next set, increase the weight. If you can only do 4 or 5, then stay with the same weight. You should not be able to do 7 or more!
If you are unsure of an exercise, then just ask or get a certified trainer to help you with them.
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Warm Up:
Light weight just to get some mobility.
Medicine ball exercises. 8 times each leg:
-Overhead squats
-Circular squats both ways
-Lunges with a twist
-Calf raises Single leg. Holding ball to chest.
-
Band Work. 10steps/reps each side repeated:
-Ankle monster walk
-Rotator cuff
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Main Set:
Should you lose technique or fail in any of these exercises, then reduce the weight. Make the movements controlled
3 sets of 4-6 reps:
– Back Squats
– Front Squats
– Chest press
– Leg Press
– Bent Over Row
– Bavarian Split Squat
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You tube clips of the main exercises:
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– Back Squats: https://www.youtube.com/watch?v=Vm7fQIqM9XU
(You do not need to go that far below the horizontal)
–––
– Front Squats:
https://www.youtube.com/watch?v=vUN0YUfnTcE
(Again, you don't need to go all the way down). Knees should glide over second toe.
–––
– Chest press:
https://www.youtube.com/watch?v=rT7DgCr-3pg
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– Dead Lift:
https://www.youtube.com/watch?v=-4qRntuXBSc
–––
– Bent Over Row:
https://www.youtube.com/watch?v=9efgcAjQe7E
–––
– Bavarian Split Squat:
https://www.youtube.com/watch?v=2C-uNgKwPLE

Sample Day 4
1:05:00
58.2TSS
Endurance Ride 1HR

The purpose of this session is to develop aerobic endurance and pedalling efficiency. The aim of this session is to ride at a comfortable pace.
The effort should be: Level 2 – Endurance, 56–75%FTP, 69–83% Threshold HR, 2–3 RPE
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Warm up:
Spin easy for the first few minutes of your ride as you warm up. Do some out of saddle efforts (10-20 seconds) to get warmed up and then settle into the main set.
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Main Set:
Hold Endurance level 2 for the rest of the duration of the session. You need to ensure your cadence remains comfortable
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Sample Day 4
0:30:00
30.6TSS
EASY RECOVERY RUN

The purpose of this session is to promote aerobic efficiency and to aid active recovery.
Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges;
(On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace)
---------------
Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE
Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE
Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE
Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE
Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE
Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE
Level 7 (L7) – Max Effort
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Warm Up:
Jog easily (L1) for about 5 minutes as your systems wake up.
---------------
Main Set:
Run at Easy Intensity (L2) for the rest of the session.
---
Aim to focus on breathing and technique as you are running. In this session, it is key to hold the Easy Intensity whether you are going uphill or downhill or along the flat.
---------------
Cool Down:
Stretching and then compression and ice if necessary.

Sample Day 5
0:30:00
30.6TSS
EASY RECOVERY RUN

The purpose of this session is to promote aerobic efficiency and to aid active recovery.
Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges;
(On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace)
---------------
Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE
Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE
Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE
Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE
Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE
Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE
Level 7 (L7) – Max Effort
--------------
Warm Up:
Jog easily (L1) for about 5 minutes as your systems wake up.
---------------
Main Set:
Run at Easy Intensity (L2) for the rest of the session.
---
Aim to focus on breathing and technique as you are running. In this session, it is key to hold the Easy Intensity whether you are going uphill or downhill or along the flat.
---------------
Cool Down:
Stretching and then compression and ice if necessary.

Jason Walkley
|
JW1Coaching

8 x Ironman Finisher and World 70.3 Championship Finisher
Represented Great Britain Age-Group Team at Sprint, Middle and Long Distance Triathlon and Duathlon at 3 x World Championships and 3 x European Championships, All top 10 Finishes.

Level 3 Personal Coach
Level 4 Sports Massage and Injury Prevention
Level 3 Gym Instructor
Level 3 Sports Nutrition
Level 3 Sports Physiological Testing

Blood Lactate and performance tester