Achieve your best ever race-fitness from 4:45-14 hrs training per week!
"Too happy to wait to tell you, 13:01:34 is beyond what I ever thought I was capable of at my first Ironman. Amazing!" Andrew Mott, Cotswold 226, UK.
"I can’t tell you how much I’m enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" – Rachel Kjearsgaard, April 2018
More Testimonials >
This plan is designed to get you in peak shape for your target "A" race IRONMAN 140.6, although you can include other events too. There are 2 swims, 2 cycles, 2-3 runs and a strength workout per week. There's a day off each week and every fourth week is easier. Later in the plan there are brick workouts and open water swims. To commence this plan you should be able to swim 1000m, cycle 75 minutes and run 40 minutes (not on the same day). Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.
This test helps you to measure fitness and create accurate training zones.
4x50FC in Z2 + 20secs rest.
2x(25FC in Z4 + 25FC in Z2) + 20secs rest.
1x400FC maximal effort time trial, record time.
5 mins easy active recovery
1x200FC maximal effort time trial, record time.
Please click on the link below for your guide to the strength and conditioning workouts.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
5mins in Z2.
20mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
5mins in Z2.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
These swims involve faster efforts with adequate recoveries. They will build your speed for race day. We'll start off fairly easy and build up gradually.
4x50FC in Zone 2 + 10secs rests.
2 x 200FC in Zone 4 + 40secs rests.
2 x100PULL in Zone 5 + 30secs rests.
200FC in Zone 4.
4x50 in Zone 2 as (25FC, 25BACK) + 20secs rests
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.
Ride mainly in Zone 2 today. You should be able to maintain conversation at this intensity. This is your long ride for the week, and it'll get longer over the coming weeks.
A nice steady run, mainly in Zone 2. This is your long run for the week and will build up throughout your training plan.