Achieve your best ever race-fitness with 9 to 14 hrs training per week!
"Using your Intermediate Plan I finished IM Vichy in 11:08 beating my PR by 1hr 45m, surpassing all my expectations!" Joel Davis.
"Happy with my race in Zurich🇨🇭 thanks for your excellent plan and support!" Rob Whittaker.
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This plan is designed to get you in peak shape for your priority "A" IRONMAN 140.6, although you can include other events. Each week has 7 to 8 workouts, a strength session and a day off. Every 4th week is active recovery. Brick sessions and open water swims are included. Workouts can be exported to your devices and are compatible with Zwift, Garmin and more. To be successful with this plan you should have at least 1 year of triathlon training. Guidance is provided for HR, Feel, Power or Pace.
This test helps you to measure fitness and create accurate training zones.
6 x (50 FS in Z2 + 20 sec rests),
4 x (25 FS in Z4 + 25 FS in Z2 + 20 sec rests).
1 x 400 FS maximal effort time trial, record time,
5 mins easy active recovery,
1 x 200 FS maximal effort time trial, record time,
1 min rest
1 x (100 FS in Z1 + 15 secs rest),
1 x (100 FS in Z2 + 15 secs rest),
1 x (100 FS in Z3 + 20 secs rest),
1 x (100 FS in Z4 + 60 secs rest),
4 x (50 FS Build Z1 to Z4) + 60 secs rest.
200 Choice in Z2.
For all swims (whether in a Yard or Meter Pool) follow the distances in the Workout Description section. There is also yard/meter button you can toggle in the Workout Details section below.
Please click on the link below for your guide to the strength and conditioning workouts.
Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
5 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1 to Z2 (easy).
This workout works well on an indoor bike trainer; you can also do it outside. It's not supposed to be high intensity, so keep a lid on this one. You will improve your fat-burning and efficiency.
5 mins in Z2,
5 x (20 secs in Z3 + 40 secs in low Z2).
8 x (5 mins in upper Z2 + 60 sec recoveries in low Z2).
5 mins in low Z2.
These sessions will be done at lower intensities, and will progress in duration. The goal is to build your endurance ensuring you can easily swim the distance on race day and still have lots of energy left for the ride and run.
1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest),
1 x (100 FS in Z2 + 100 Drill in Z2 + 20 secs rest).
1 x (400 Pull in Z2 + 20 secs rest),
4 x (100 FS in Z3 + 15 sec rests),
2 x (200 Pull in Z2 + 15 sec rests),
2 x (200 FS in Z3 + 15 sec rests).
1 x (100 Pull in Z2 + 100 Choice in Z2).
Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.