IRONMAN® Training Plan (Experienced, 24 Weeks), Reusable + Exportable Workout Files

Author

David Glover, MSE, MS, CSCS

All plans by this Coach

Length

24 Weeks

Typical Week

1 Day Off, 3 Swim, 3 Bike, 4 Run, 2 Strength

Longest Workout

1:40 hrs swim
5:00 hrs bike
2:30 hrs run

Plan Specs

triathlon ironman intermediate advanced hr based

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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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

"You are an IRONMAN®!!!”


When you hear these magical words as you cross the finish line, you’ve accomplished something very special.

Designed for EXPERIENCED triathletes with multiple IRONMAN or 70.3® finishes, the primary goal of this training plan is to prepare you to excel in your IRONMAN race.

enduranceworks david glover ironmanDesigned by USA Triathlon-certified coach and exercise physiologist David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from dozens of Half and Full IRONMAN distance finishes and his success coaching hundreds of triathletes.

Starting 24 weeks before your goal race, this plan begins with a 6-week prep period (7-8.5 hours) then progresses through three base periods and one build period (15 hrs max per week) prior to peaking and tapering. Following the prep period, each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. You will build up to: 4,500 yards (or meters) swimming, 5 hrs biking and 2.5 hrs running. Your long ride is Saturday, long run is Sunday and off day is Monday.

This structured workouts in this plan allow you to export workout files from TrainingPeaks to most indoor training applications and many Garmin devices. Swim works are based on % of lactate threshold pace while bike and run workouts are based on % of lactate threshold heart rate (LTHR).

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 500 meters or yards continuously
• Bike: 90 minutes
• Run: 45 minutes (run or run/walk)

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.

For more information about this plan, please DOWNLOAD the Description Document.

What do our clients say? Please see their testimonials.

Questions? Please visit us on the web at enduranceworks.com or email David at: david@enduranceworks.com.

Training for another race distance? We also have training plans for IRONMAN 70.3, Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

david glover coaching certifications

Please note:
• This training plan starts any Monday and can be set to end on race day.
• You can reuse this training plan for future races.
• IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corp

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:51
Training Load By Week
Average Weekly Training Hours: 10:51
Average Weekly Breakdown

David Glover, MSE, MS, CSCS

ENDURANCEWORKS, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN® for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and in-depth webinars.

Specialties: IRONMAN® and 70.3® Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.

Back to Plan Details

Sample Day 1

0:45:00
Swim Test

Perform "Swimming Field Test" at: http://enduranceworks.com/resources/field-tests/ to perform you test and calculate your swim pace training zones.

View swim drill videos: http://www.enduranceworks.com/resources/swim-drill-videos/

Sample Day 1

1:00:00
50TSS
Bike

Z2. Include 8x 30" (seconds) pick ups mixed in - accelerate to a fast cadence (without bouncing in the saddle)

Sample Day 2

0:40:00
36.7TSS
Steady Run

5' Z1 warm up with 4 x 10-15" (seconds) strides in the warm up. Strides are quick accelerations (but not all out) to fire fast twitch muscle fibers.

30' Z2 Nice and smooth. Keep upper body relaxed.

5' Z1

Sample Day 3

1:00:00
42.3TSS
Bike with Drills

Warm Up:
10' Z1 small chainring in front, cadence 90+ rpm

Main Set:
45' Z2 with:

6 x 30" high speed spinning drill with moderate resistance (as fast as you can without bouncing in the saddle) and 30 sec easy in between.

and

4 x 45" single leg drill under moderate tension (cadence 60-70 rpm) each leg (alternate legs so total of 8). Focus on keeping heels flat and pedaling "circles" not "squares."

Cool Down:
5' Z1 small chainring in front, cadence 90+ rpm


View video of drills here: http://www.enduranceworks.com/resources/cycling-drills/

Sample Day 4

0:40:00
Swim

Warm Up:
100 Z1 easy Choice, r10s
2x 100 Float Kick Drill, r10s
4x 25 FR Z3 (quick arm turnover), r10s

Main Set
300 FR Z2 with pull buoy, r30s
6x 50 FR steady Z2 (hold same pace for all), r10s
300 FR steady Z2 with paddles, r20s
4x 50 FR (25 Z4 Fast, 25 Z1 Easy), r15s

Cool Down:
300 FR Z1 easy with pull buoy - focusing on long, gliding strokes.


View swim drill videos: http://www.enduranceworks.com/resources/swim-drill-videos/

Sample Day 4

0:30:00
30TSS
Easy Run

30' Z1/Z2 - nice and relaxed

Sample Day 5

1:45:00
84.2TSS
Long Ride

Warm Up:
10' Z1 to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm without bouncing up and down in saddle) mixed in.

85' Z2 steady ride. Include 4 x 60" (seconds) Z3 standing mixed in.

10' Z1 at 90+ rpm easy gear

Make a note of what you eat and drink during your ride.

IRONMAN® Training Plan (Experienced, 24 Weeks), Reusable + Exportable Workout Files

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