Ironman Santa Rosa

Average Weekly Training Hours 10:47
Training Load By Week
Average Weekly Training Hours 10:47
Training Load By Week

14-Week Ironman Build leading into Ironman Santa Rosa >> This Plan assumes that the Athlete is comfortable with 2K Swimming, 60-miles Biking & 10-miles Running. The Plan includes a 1' Start-up Consultation Call and inclusion in AG Multisports Coaching Pre-Race Workouts the days leading into Ironman Santa Rosa.

Sample Day 6
1:00:00
6mi
Endurance Run

ENDURANCE RUN is at a slightly higher Heart Rate and quicker pace than a Base Run. We progress from Base >> Endurance >> Steady State Running.

Sample Day 7
4:00:00
Endurance Bike

ENDURANCE BIKE is the next step after Base Bike toward building an aerobic energy system that will increase your efficiency and Endurance Capabilities. Adjust your gearing as you hit the Hills to remain in the Saddle as you Climb. Expect to keep your pedal speed up into the 85-95 RPM Range.

Sample Day 13
1:10:00
7mi
Endurance Run

ENDURANCE RUN is at a slightly higher Heart Rate and quicker pace than a Base Run. We progress from Base >> Endurance >> Steady State Running.

Sample Day 14
4:30:00
Endurance Bike

ENDURANCE BIKE is the next step after Base Bike toward building an aerobic energy system that will increase your efficiency and Endurance Capabilities. Adjust your gearing as you hit the Hills to remain in the Saddle as you Climb. Expect to keep your pedal speed up into the 85-95 RPM Range.

Sample Day 20
1:20:00
8mi
Endurance Run

ENDURANCE RUN is at a slightly higher Heart Rate and quicker pace than a Base Run. We progress from Base >> Endurance >> Steady State Running.

Sample Day 21
5:00:00
Endurance Bike

ENDURANCE BIKE is the next step after Base Bike toward building an aerobic energy system that will increase your efficiency and Endurance Capabilities. Adjust your gearing as you hit the Hills to remain in the Saddle as you Climb. Expect to keep your pedal speed up into the 85-95 RPM Range.

Sample Day 28
3:00:00
Endurance Bike

ENDURANCE BIKE is the next step after Base Bike toward building an aerobic energy system that will increase your efficiency and Endurance Capabilities. Adjust your gearing as you hit the Hills to remain in the Saddle as you Climb. Expect to keep your pedal speed up into the 85-95 RPM Range.

April Gellatly
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AG Multisport Coaching

Long & Short Course Triathlon Training, Swim Technique, Bike Power/Wattage Coaching, Heart Rate Training, Goal-Setting, Nutrition Guidance