Help Careers Log Out
Browse More Plans

24 Week Novice IRONMAN (140.6) - 8-16 hrs per week

Author

Sara Crawford, Nitro Triathlon Coaching LLC

All plans by this Coach

Length

24 Weeks

Plan Description

2-3 Swim, 3 Bike, 3-4 Run and 2 Strength workouts per week.

Schedule:
Mondays - swim and strength
Tuesdays - tempo or hill run
Wednesdays - bike and swim
Thursdays - brick (bike and run)
Fridays - off or makeup day (gives you flexibility for the week)
Saturdays - long bike
Sundays - long run

Periodization is 2:1 build:recovery. Intensity listed by Zone 1-5.

First week volume = 2 hrs swim, 3.5 hrs bike, 2.25 hrs run, 2 hrs strength

Peak swimming week is 3.75 hrs (longest swim 2 hrs)
Peak biking week is 7.5 hrs (longest bike 5.5 hrs)
Peak running week is 4.5 hrs (longest run 2.5 hrs)

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:19 hrs 2:30 hrs
Swim x3
2:55 hrs 2:00 hrs
Bike x3
4:57 hrs 5:30 hrs
Day Off x1
—— ——
Strength x1
1:00 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:19 hrs 2:30 hrs
Swim
2:55 hrs 2:00 hrs
Bike
4:57 hrs 5:30 hrs
Day Off
—— ——
Strength
1:00 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Sara Crawford

Nitro Triathlon Coaching LLC

I employ a collaborative coaching style. I believe there needs to be a good balance in the athlete's life and triathlon training is only a part of that life. That said, there is a certain amount of discipline and dedication required to meet your potential. I work with the athlete to fit the training they need into an already busy schedule on a one-on one basis as everyone's needs are different. I am committed to my athletes and expect them to be committed to their training.

View all Training Plans by this Coach
  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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.

Still have questions about this plan?
$39.99 - Buy Now