ADV IRONMAN 32 week plan includes email access to Coach, 10-18 hrs per week, reusable, HR based
Author
Steven Moody, Triathlon Ireland Coach of the year, Training Peak and Ironman U certified
All plans by this CoachLength
32 Weeks
Typical Week
3 Swim, 1 Other, 5 Run, 2 Day Off, 3 Bike, 3 Strength
Longest Workout
1:30 hrs swim
6:55 hrs bike
2:35 hrs run
Plan Specs
triathlon ironman advanced multi day hr based
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?
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
“I would like to say thank you again for your support. I finished my #7 Ironman in personal best 10:05h. The bike course was 5km longer and the transition area was super long. So I believe i would have been sub 10. I’m very happy with my performance/results.”
Pitti Heerwagen 22nd Aug 2019
Click here to read my growing list of testimonials from satisfied clients
Plan outline
This 32 week plan is designed for an advanced athlete who has between 10 - 18 hours available to train for their IRONMAN and is looking for a competitive time/placing
Base or endurance build phase = 16 weeks
Build or race specific phase = 14 weeks
Taper = 2 week
3 week progression:1 week recovery cycle
Typical week
3 swim, 4 run and 4 bike sessions and an active recovery day per typical week
Training load = 10-18 hours per week
What do you get in this plan?
• Unlimited email access to the author
• Free strength and conditioning guide for triathletes
• Free “How To Use Your Training Plan” and “Swim drills” guides
• Training zones using feel, heart rate or pace
• Includes race specific sessions such as bricks and open water swimming sets
• Session details up-loadable to garmin connect, trainer road and/or Zwift (power based plans only) from compatible device
• Ability to re-use your plan as many times as you require
Kick off Emails: During checkout, you can check a box to share your email address with Coach Steve. By selecting this – I will be able to send you an introduction/kick off email with key hints/tips & your free strength and conditioning guide. It also gives you access to the best email to ask any questions you have on your training journey!
Have a question? Click here to ask me directly and I will respond within a few hours
Not sure if this is the plan for you
If, after 2 weeks, you feel plan is not the right level for you - I will switch your plan free of charge to an equivalent plan from the other beginner/Intermediate or advanced plans from my catalog
Click here to view my Advanced IRONMAN plans.
OR
Click here to view my Intermediate IRONMAN plans.
OR
Click here to view my Beginner IRONMAN plans.
Stats
Sample Day 1
CSS TEST WORKOUT
Warm Up 400 easy freestyle
- 200 fins as 50 choice drill, 50 freestyle
– 4 x 50 freestyle (25 fast + 25 easy) +10 seconds rest
then 4 x 100 freestyle (20 seconds rests)
Do these 100’s at what you perceive to be the AVERAGE pace that you can sustain for a 400 Time Trial.
Main Set 400 time trial
Take 5 to 8 minutes easy swimming/stretching and 100m easy swim.
Feel fully recovered, then:
200 time trial
Warm Down 100 easy choice of stroke
To calculate your CSS which will be used in other sessions - take the result of the 400 tt and subtract the 200 tt - then divide the result by 2 to get your pace
e.g.
400m TT of 7:44 = 464 secs
200m TT of 3:27 = 207 secs
464 - 207 = 257/2 = 128 secs or 2 mins 8 secs CSS
Sample Day 2
To ensure your training is tailored to your current fitness/abilities - the first block requires you to complete a run and bike test to get baseline HR zones which we use to direct sessions and monitor progress
This is the first of these tests - working out your run specific HR zones
NB needs GPS device and HR monitor a
Please ignore the target distance - indicative only - the actual distance will be determined by you
Best done on flat out and back course
Warm up gently for 10 mins (including stopping to stretch hamstrings/calves/glutes)
For the actual test you need to accelerate to a tempo which you believe you can sustain for 30 min continuous running, but not longer. This should feel difficult!
10 min warm down please
Once you have the HR data uploaded to this session - open via the analyse icon in the top right hand corner and follow the following steps outlined in the below link
http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones
Sample Day 3
Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered
Option to download/print off session detail to bring to pool from paper clip in top right corner
Warm Up [200, 200 total]
200m = 100 freestyle, 100 backstroke
Drills [400, 600 total]
Single arm: 2 x 50 (1st Left, 2nd right), 10 sec Rest
Pull Buoy: 2 x 50, as 25 Fists, 25 swim 10 sec Rest
Increasing effort: 1st 50 easy, 2nd 50 moderate, 3rd 50 hard, 4th 50 recovery
Main Set: [1200, 1800 total]
1st 400m with pull bouy & paddles 1 min rest
2nd 400m no swim aids 1 min rest
3rd 400m with pull bouy & paddles 1 min rest
Cool down: [200, 2000 total]
200m = 200 backstroke
Sample Day 3
Aerobic Zone 2 paced run focus on good running form (engage core, slight lean forward from hips to ensure mainly landing on ball of foot when making contact with ground) with a Stride every 5mins
Sample Day 4
Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered
Option to download/print off session detail to bring to pool from paper clip in top right corner
Technique is key for good smooth and ultimately faster swimming
This session is designed for you to complete a drill and then complete a number of 200s to try to replicate/embed the “feel” from the drill into your swimming
Warm Up [200, 200 total]
200m = 100 f/s, 100 b/s,
Main Set: [1500, 1700 total]
Drill # 1
Single arm: 2 x 50 (1stLeft, 2nd right), 10 sec Rest
2 x 200m easy focusing on the “catch” aka feel for the water and “push” aka the propulsion you create moving water behind you
Drill # 2
Fists: 2 x 50, as 25 Fists, 25 swim 10 sec Rest
2 x 200m easy focusing on the “catch” aka feel for the water, that will be more noticeable when the palm of your hand is open
Drill # 3
Catch up: 2 x 50, 10 sec Rest
2 x 200m easy focusing on the extension/stretch and timing in the water before moving your hand into the catch position and then commencing the pull part of your stroke
Cool down: [200, 1900 total]
200m = 200 backstroke
Sample Day 4
Tempo runs are an excellent way for triathletes to work on building their speed and strength. They are runs that are done at a steady effort level, usually just a little slower than your 10K race pace
Session details
1km warm up zone 1
8km @10km pace or zone 3
1km cool down zone 1
Sample Day 6
Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!
10 min easy zone 1 warm up
50 mins zone 2
10 mins cool down zone 1