Introduction to Ironman Training 6 Week Plan

Average Weekly Training Hours 10:59
Training Load By Week
Average Weekly Training Hours 10:59
Training Load By Week

New to Ironman training? Need help structuring your weekly training?
Use this training plan to help you figure out the weekly puzzle of swimming, biking and running.
As a sports scientist, coach and Ironman competitor, I understand the physiological demands of the event practically and theoretically.
Like many endurance events, the key focus in training for an Ironman is consistency. Without the appropriate plan, you will likely overdo the weekly volume and ultimately become over-trained or injured.
I have designed this plan in a way that any individual will be able to improve. The scientific principles that underpin this plan ensure you are always working at the most efficient training intensity for you. By utilising the benefits of heart rate, each athlete using this program will not over or under train because you will always be training relative to yourself.

> Scientific design by PhD Sport Scientist
> Low volume
> Specifically for Ironman
> Easy to understand workout descriptions
> Email support

Sample Day 1
2:00:00
Long ride

This ride can be done solo or with a bunch. If you have a look on google, FB or even strava you should be able to find a local bunch ride.

Sample Day 9
1:00:00
2500m
Moderate Tempo Swim

600 warm up (150 swim/50 kick/repeat)
3x200 pull w/:20 rest (descend 1-3)
300 swim (100 free/50 non-free/repeat)
4x100 w/:15 rest (25 sprint kick/70 strong swim)
200 swim
4x50 w/:10 rest (any 20 strokes FAST)
200 cool down

Sample Day 10
1:00:00
20min Tempo

20min gradual warm up then 20min @ 8/10 effort (threshold), cool down.

Sample Day 11
1:00:00
2500m
Aerobic Sprint Set

300 choice warm up.
12x25 w/:15 rest (3 build, 1 easy)
300 swim
8x25 w/:15 rest (1 non-free/1 free)
300 (kick/drill/swim by 25)
6x25 w/:15 rest (1 easy/1 FAST!)
200 pull (3/5 breathing pattern)
6x25 w/:15 rest (FAST 5 meters kick underwater)
100 choice kick
4x25 w/:30 rest (all RACE, from a dive)
100 easy/recovery
4x50 pull w/:15 rest (distance per stroke)
100 cool down

Sample Day 12
2:00:00
General Ride

Easy-steady with a bit of hills.

Sample Day 12
1:01:00
45.5TSS
Aerobic Run

Gradual warm-up with an aerobic threshold 40min and short gradual cool-down.

Sample Day 15
3:00:00
Long ride

This ride can be done solo or with a bunch. If you have a look on google, FB or even strava you should be able to find a local bunch ride.

Will O'Connor - PhD
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Performance Advantage

I have PhD in sports science and work with many top endurance athletes. Personally, I love trail running, but will compete in almost anything endurance based.

My coaching philosophy is built around educating athletes and taking time to understand their personal situation and sporting goals.