IRONMAN 12 Week Zwift/Trainer Road compatible
Author
The Training Plan Source Powered By IREP Athletics
All plans by this CoachLength
30 Weeks
Typical Week
3 Run, 3 Swim, 3 Bike, 1 Brick
Longest Workout
1:30 hrs swim
5:30 hrs bike
2:50 hrs run
Plan Specs
triathlon ironman beginner intermediate advanced masters power based hr based base period
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Summary
Overview:This Training Plan runs for a total of 12 weeks. This plan starts with an initial baseline testing week followed by bulk of plan following a 3 week Build/Peak : 1 Rest/Test Week pattern followed by an exponential taper into race day development plan that targets the following key components of the athletes physiology and progresses up through race day: Aerobic Efficiency, Skill Development, Muscular Strength. This plan includes exportable bike workouts to Zwift and Trainer Road detailed video explanations, full race plan and more! Can start and reuse anytime.
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https://www.thetrainingplansource.com
Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.
***It is always recommended to see your physician before starting a new exercise program***
Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC. Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.
Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com
Prior to using this plan, you should be injury free, able to exercise, and have the time available to be consistent
Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.
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Stats
Sample Day 1
10 minute solid warmup - allow HR to completely settle 20 minutes at MAF HR - (MAF test: Maximum pace in minutes per mile for a 20 minute test at a HR equal to 180 minus the athlete’s age. ) Cooldown as needed Select flat and repeatable course We will do follow up sessions with this
Sample Day 1
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Attached is a Training Plan Instruction guide.
Sample Day 2
100 Swim easy
100 Pull easy with Buoy
100 Swim easy
++
1000 Time Trial
++
200 easy non free stroke of choice
Sample Day 3
Be sure your body is rested, this is like a short race effort. Allen and Coggan's protocol is as follows in Exercises & Intervals be sure to hit view intervals
20 MINUTE WARM UP easy
3 X 1 MIN SPIN UPS WITH 1 MINUTE REST (increase intensity and rpms to 100-120rpm)
5 MINUTES EASY
5 MINUTES HARD (This should be a practice for the main set, find your level of intensity that is the max sustainable pace)
10 MINUTES EASY
20 MINUTE TIME TRIAL EFFORT (max sustainable pace in self- selected cadence of choice)
10 MINUTE COOLDOWN
Sample Day 4
25 mins very easy cap top of Z1 would like half of this as a walking effort and preferably on a soft surface to mitigate ground reaction force and impact stress. This is a great workout to do on a hiking or nature trail. Don't get sluggish in cadence because of the easy nature of this workout. Goal Cadence should still be around 90 steps per minute.
Think of this as sharpening the saw. It should make you feel better not trying to get anything accomplished here but just facilitating recovery
Sample Day 5
100 Free
100 Kick
100 Pull Buoy
100 Pads
100 Free
++
200 as 50 Kick on R side / 50 kick on L side
++
2 x 100 @ Z4 on :20 seconds Rest
++
100 non-free stroke of choice
zone chart attached
Sample Day 6
Attached to the paperclip above is a Zone Testing and Configuration Guide
For the run we slightly modify this test and use a protocol developed by Joe Friel
10 minutes easy warm up on the track
++
30 minutes all out max sustainable pace
++
10 minutes easy cooldown
We take the average HR from the last 20 minutes of the 30 minute effort. Some athletes may choose to hit the lap button at the 10 minute mark to get clean data. It is imperative that the athlete is trying their best for the full 30 minutes.
Run Zones
Zone Level Name / Purpose % of Threshold HR
1- Active Recovery <68%
2- Endurance / Aerobic 69-83%
3- Tempo 84-94%
4a- Sweet Spot 90-98%
4 - Lactate Threshold 95-105%
5 - Vo2 Max >106%