Warm-up about 20 minutes. Then time trial for 40 minutes at a cadence of 80-90rpm, in your racing position. Try to choose a flat course and maintain an intensity that causes you to breathe hard and the legs to burn. You must, however, be able to maintain cadence. Record your average heart rate for the final 30 minutes of this ride. If you have a power meter, also record power. This will be your bike lactate threshold heart rate (LT), or bike lactate threshold power (also can be recorded as "CP30" if using critical power zones). You can safely subtract 20 beats from you bike LT to find your bike aerobic threshold heart rate, which will be your Ironman heart rate. Cool-down well.
Strength 1: Superset Series I from Top 12 Resistance Training Routines for Triathletes, 4x through, 8-10 reps
Swim 1: Warm-up 500m. Swim 5x50m Doggy Dig with 2 beat kick. Swim 200-300m, focusing on hand movement through water. Then swim 5x50m Broken Hand. Swim 200-300m. Then 5x50m Heads Up Quick Catch. Swim 200-300m. Finally, swim 5x50 3L-3R. Finish with 500m. Total 2500. See swim drills at http://www.goswim.tv
BT: Warm up well. Then run a 30 minute time trial on flat course/track. Punch HR monitor ''lap'' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR). Record this value as your new LT or AT (they both denote the same value).
Bike 2: Warm-up 10-20 minutes, then ride 8-12 1-2 minute climbs of varying grades. Shift to a higher gear than you would normally use for any given climb. Cadence is 50-60 rpm. Seated. Heart rate max is Zone 5, or lactate threshold +10 beats.
Strength 2: Superset Series II from Top 12 Resistance Training Routines for Triathletes, 4x through, 8-10 reps
Run 2: Warm-up 10-20 minutes, then find a steep hill that takes 1-2 minutes to climb. Run in a slow, controlled manner up the hill, pushing through the toes and focusing on force application. Walk or light jog back down the hill. Goal is 7-10 repeats. Easy cool-down jog.