IRONMAN® Training Plan (Experienced, 18 Weeks), Reusable + Exportable Workout Files

Author

David Glover, MSE, MS, CSCS

All plans by this Coach

Length

18 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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

Commit. Train. Perspire. Overcome. Achieve.


Designed for EXPERIENCED age group triathletes, the primary goal of this training plan is to set you up for a SUCCESSFUL race day finish.

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 18 weeks before your goal race, this plan progresses through three base periods and one build period (16.5 hrs max per week) prior to peaking and tapering. 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). Although not required, we recommend using a heart rate monitor in conjunction with perceived effort.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 500 meters or yards continuously
• Bike: 2.5 hours
• Run: 75 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 directly at: david@enduranceworks.com.

Training for another race distance? We also have training plans for IRONMAN 70.3 Triathlons and 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 Corporation (WTC).

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:52
Training Load By Week
Average Weekly Training Hours: 11:52
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

0:50:00
Swim

Warm Up:
300 FR Z1 easy - every 3rd length Catch Up Freestyle drill, r10s

Main Set:
100 FR Z2, r15s
200 FR Z2, r15s
300 FR Z2, r30s
300 FR Z2+, r15s
200 FR Z2+, r15s
100 FR Z2+, r15s

100 FR Z1 non-free

4x 100 FR (25 Z5 very hard, 75 steady z2), r20s

Cool Down:
400 FR Z1 easy with pull buoy - focus on long, gliding strokes

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

Sample Day 1

1:00:00
31TSS
Bike with Drills

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

Main Set:
30' Z2 with:

8 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

3 x 60" 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.net/resources/cycling-drills/

Sample Day 2

0:45:00
Run Heart Rate Zone Test

Field test to set your training zones for the run.

Download and follow either Running Field Test #1 or #2 protocol at http://www.enduranceworks.net/resources/ to calculate your run training zones using heart rate, pace or perceived effort.

Your training zones may shift over time as you become more fit.

Sample Day 3

0:40:00
Swim

Warm Up:
300 FR Z1 easy - every 3rd length fingertip drag drill, r15s
4 x 50 FR (25 Z4, 25 Z1), r15s

Main Set:
1 x 1000 FR Z2, r60s

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

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

Sample Day 3

1:00:00
Bike Heart Rate Zone Test

Field test to set your training zones for the bike.

Download and follow "Cycling Field Test" protocol at http://www.enduranceworks.net/resources/ to calculate your bike training zones using power, heart rate or perceived effort.

Your training zones may change over time.

Sample Day 4

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 4

0:30:00
32.3TSS
Hill Repeats

Z2.

Include hill repeats on moderate hill or 4-6% on treadmill:
4 x 45" up Z4 hard, jog down easy +15" rest

IRONMAN® Training Plan (Experienced, 18 Weeks), Reusable + Exportable Workout Files

$157.00 - Buy Now