Ironman Plan Beginner

Average Weekly Training Hours 11:34
Training Load By Week
Average Weekly Training Hours 11:34
Training Load By Week

14 week plan for the beginner athlete 10-15 hours per week

Sample Day 1
0:30:00
1000m
25TSS
Swim

Warm up Set:
1 x 100 easy swim 
1 x 100 kick board & fins

Drill Set:
2 x 50 as 25 left arm 25 right arm fins 15 sec rest interval
4 x 25 as 25 scull 25 catch-up 10 sec rest interval

Main Set:
8 x 50 free steady zone 2 20 sec rest interval
2 x 50 pull- pull buoy 15 sec rest interval

Warm down Set:
1 x 100 easy

Sample Day 1
0:20:00
28TSS
Run

20 min run on soft surface (grass preferably) FOCUS on tall running with relaxed shoulders in zone 1

Sample Day 2
0:40:00
45TSS
Bike

40 min cycle on flat course in zones 1 & 2

Sample Day 3
0:30:00
1000m
45TSS
Swim

Warm up Set:
1 x 100 easy swim 20 sec rest
1 x 100 kick board & fins 20 sec rest
1 x 100 pull- pull buoy 20 sec rest

Drill Set:
4 x 50 with fins as 25 scull 25 left arm 25 right arm 25 catch-up 15 sec rest interval

Main Set:
4 x 100 free (fins if you are unable to do the set without) zone 2 20 sec rest interval

Warm down Set:
1 x 100 easy choice

Sample Day 3
0:25:00
46TSS
Run

25 min run in zone 1 & lower zone 2 breathing should be comfortable- if not then slow down.

Sample Day 4
1:00:00
58TSS
Bike

1 hour bike workout as 10 min warm up, 5x 2 min standing, 2 min seated climb, 4 min fast paddling, 10 min easy

Sample Day 5
1:00:00
56TSS
Bike

1 hour cycle on undulating course with rolling hills in zones 1 & 2

Kyle Main
|
Main Sports Academy

Professional open-water swimmer, owner of Main Sports Academy that focuses on professional swimming & Triathlon coaching from beginners to professionals.

Areas of focus:

  • Swim stroke analysis
  • Individual stroke correction lessons
  • Video analysis
  • Squad sessions
  • Triathlon coaching
  • Lactate testing