IRONMAN 140.6 FLORIDA TRAINING PLAN // 18 WEEKS // INTERMEDIATE to ADVANCED

Average Weekly Training Hours 13:24
Training Load By Week
Average Weekly Training Hours 13:24
Training Load By Week

IRONMAN FLORIDA 140.6 TRAINING PLAN // INTERMEDIATE, ADVANCED // 18 Weeks
The goal of this training plan is to prepare you for your IRONMAN Florida 140.6 race.
Before starting the plan, you must be relatively fit, injury free and with no health concerns. Consult with your doctor before starting any training plan. Must be able to swim 750 meters continuously, ride 90 minutes, jog 60 minutes

A typical week includes 3 swims (build to 3000 meters or yards), 3-4 bike rides (build to 100 miles), 3 runs (build to 21 miles) / some weeks have brick runs for 4 runs a week, 2 to 3 strength sessions from 15 to 30 minutes. Workouts are specific to power cycling on flat elevation, run on flat elevation and swimming in the ocean.

Starting 18 weeks before your race, this plan progresses through 4 build periods with recovery periods between prior to race specific training and tapering (14 hours average to 20 hours max - times are estimated and depends on the individual athlete when running/walking distance work). Long ride is Saturday, long run is Sunday, off day is Monday.

This plan utilizes heart rate zones and reported perceived effort. Use of heart rate monitors is not required, but suggested. If distance is called out, perform workout to that distance. Times and distances are estimated for plan to give general idea of hours per week. Where time is called out, distances not assumed so totals for plan may reflect workouts with 0 miles. Where distance is called out, time is assumed. DO NOT feel obligated to meet time and distance. Do what's called out in the comments. Bike workouts typically meant for trainer or spin bike, but can be translated for outdoor rides. If the workout does not have a warm up listed, it is implied that there should be a 5 minute warm up jog/spin with dynamic stretching before getting into the main sets. If workouts will be done as brick, wait for static stretching AFTER last session for brick. Visit www.SetThePaceTriathlon.com and click on example plan links for advice on determining heart rate zones, access other sample plans, workouts and Zwift workout files.

TERMS
- EASY RUN // ZONE 2 to low 3 // Low intensity, conversational pace.
- GOAL RACE PACE (GRP) // ZONE 3 // The pace you are aiming to sustain for your race
- SIMULATION RACE RUN (MS): First half segment of run is performed at 60 sec/mile slower than GRP or easy pace, second half segment is performed at Goal Race Pace.
- LONG RUNS // ZONE 2 to low 3 // These runs are performed at 60-70 seconds slower per mile than GRP. Keep the pace easy and aerobic.
- ANAEROBIC THRESHOLD REPEATS (AT) // ZONE 4 to 5 // These repeats (essentially 1M-2KM in distance) should be performed at approximately 10km race pace. The recovery interval should consist of walking or easy running before performing the next repeat. A repeat is the amount of time that is performed at AT.
- STRIDES // Gentle sprints. Smooth, relaxed and easy running accelerations lasting about 10-15 seconds or 60-80 yards/meters. Reach a speed of about 80% of max. Rest about 1-2 minutes between strides

Triathlon and endurance sports should complement your life, not make it difficult. These plans are boiled down to trim the fat into workouts that give you the best bang for your buck. You have to be diligent about getting at least 80% of the workouts per week done and at minimum the long work, or you may be suffering come race day. The non-negotiables are swim-bike-run workouts, proper nutrition, functional strength + flexibility and sleep. Without those at minimum, you will either get burnt out, chronic fatigue, injured or just plain quit. I don't want any of those for my athletes. If you have any questions or would like one-on-one coaching or consultation on the plan, please head over to www.SetThePaceTriathlon.com and fill out the contact form, email or message me. I am a USAT Level 1 Certified and IRONMAN U certified with 6 years coaching experience and 14 years racing experience.

Sample Day 2
1:00:00
18mi
BIKE // Z1/Z2

BIKE // Z1/Z2 // 60 MIN Z1/Z2 - more than just spinning, but not full out race effort // Cadence at 85+ rpm // STRETCH // HYDRATE // FUEL // R&R

Sample Day 2
0:45:00
5.63mi
RUN // Z1/2 EASY RUN

RUN // Z1/2 EASY RUN // WARM UP // 45 MIN @ Z1/Z2 RUN // STRETCH // FUEL // HYDRATE

Sample Day 3
0:45:00
2000m
SWIM // 2000 OPTION // MINI SPRINTS

SWIM // 2000 OPTION // MINI SPRINTS // https://drive.google.com/file/d/0B4poxgiGQco3azNBU0FFQ1J6a2s/view?usp=sharing

Sample Day 3
1:00:00
17mi
BIKE // BURSTS

BIKE // BURSTS // https://drive.google.com/file/d/0B4poxgiGQco3eUdwRW5HWjJ3dTA/view?usp=sharing

Sample Day 4
1:00:00
18mi
BIKE // Z1/Z2

BIKE // Z1/Z2 // 60 MIN Z1/Z2 - more than just spinning, but not full out race effort // Cadence at 85+ rpm // STRETCH // HYDRATE // FUEL // R&R

Sample Day 4
0:45:00
4mi
RUN // AT INTERVALS // GROUP C

RUN // AT INTERVALS // GROUP C // https://drive.google.com/file/d/1_kckpSVupDW2H4fMGQmxuuMs_I3afyJa/view?usp=sharing

Sample Day 5
0:45:00
2000m
SWIM // 2000 OPTION // JCC SPECIALS

SWIM // 2000 OPTION // JCC SPECIALS // https://drive.google.com/file/d/1faaNrDEZxjCgnjUS0bIiolmVU6cgNAE8/view?usp=sharing

Ryan Falkenrath
|
www.SetThePaceTriathlon.com

I am focused on getting athletes with zero experience to the finish line of their first triathlon and helping experienced athletes get to the next level. Athletes goals are my #1 priority when I develop training plans and implement practices into workouts. If you’re not happy, I’m not happy!