IRONMAN Training Plan (INT-BM) - By TrainingBible Coaching Elite Coach Ryan Riell

Average Weekly Training Hours 11:37
Training Load By Week
Average Weekly Training Hours 11:37
Training Load By Week

Sample Day 1
1:19:59
2835m
Custom

WU: 3x100 on 20" rest, rest 1' then 4x50 fast on 20". Rest 1' then test:
MS: 3x800 on 30" rest
CD: 200 easy choice

Sample Day 1
1:30:00
Custom

90' in Z2

Sample Day 1
0:47:30
Custom

WU: 5' walking then DWU
MS: 3x12' at LR w/ 30" walking rec
CD: 5' walking

Sample Day 2
1:00:00
10k Run TT

WU: 5' walking, DWU then 5' at easy jog
MS: 10k (6.2 mi) all out run time trial. Record total time, max and ave HR for the 10k. Email that over ASAP for new pacing zones.
CD: 5-10' walking then stretch

Sample Day 3
0:55:59
Custom

WU: 20' in Z2
MS: 8x1' in Z5 w/ 1' easy spin rec
CD: 20' in Z2

Sample Day 3
1:00:00
1737m
Custom

WU: 3x(25 drill, 50 swim, 25 drill) on 10"
MS: 8x50 fast on 10", rest 1' then 10x100 alternating 100's as easy pull and 100 at T-pace on 15"
CD: 200 easy

Sample Day 4
1:27:00
Custom

WU: 5' walking then DWU
MS: 7x10' at LR w/ 1' walking rec
CD: 5' walking