Full Distance : Build & Peak Period - 12 weeks

Author

Stephen Walker

Length

12 Weeks

Typical Week

1 Day Off, 3 Bike, 3 Run, 3 Swim

Longest Workout

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

Plan Specs

triathlon ironman intermediate advanced time goal power based 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

12 week Full (140.6 Iron distance) build & peak period training plan.
Designed for the final 12 weeks leading up to a 1 week taper for a full distance event.
Aimed at intermediate/advanced athletes who are already capable of swimming 2-2.5km, riding 80-100km and running 20-22km
This is my own personal training plan, the Wattbike session can be done on the road or on a turbo trainer.
Regular stretching and/or sports massages should also be undertaken for muscle recovery and injury prevention.
This plan is intended to be used as a 4 week rolling program with 3 weeks of load and 1 week active recovery.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:28
Training Load By Week
Average Weekly Training Hours: 09:28
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

1:00:00
49.9TSS
Wattbike: 4x10:00 Tempo reps

Instructions
10mins easy
4x10mins tempo with 90sec rests
10mins easy

Sample Day 2

1:00:00
2700m
42.19TSS
Endurance Form 4

w/up 300 swim, 200 kick, 100 swim, 200 kick Main (3x) 200 pull (30s ri) 3x100 swim (15s ri) 1x300 swim c/d 100 choice

Sample Day 2

1:30:00
Long Run - Aerobic Steady

Easy HR 140-150bpm

Sample Day 3

1:00:00
Steady swim

Sample Day 5

4:30:00
253.1TSS
Long Aerobic

Sample Day 5

0:15:00
12.5TSS
Brick Run

Sample Day 6

0:50:00
OW Swim

Instructions
5 mins easy
40 mins as 4 x 10 mins at IM race pace
5 mins easy

Full Distance : Build & Peak Period - 12 weeks

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