ADVANCED IRONMAN 32 week plan includes email access to Coach, reusable, HR based
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Steven Moody, Triathlon Ireland Coach of the year, Training Peak and Ironman U certified
All plans by this CoachLength
32 Weeks
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?Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
“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
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 8 - 18 hours available to train for their IRONMAN and is looking for a competitive time/placing.
Each swim/cycle/run session is clearly laid out in terms of what the athlete needs to do and when best to do the sessions and is based primarily on HR zones that the athlete should train in.
Base or endurance build phase = 16 weeks
Build or race specific phase = 14 weeks
Taper = 2 week
3 week progression:1 week recovery cycle
What do you get in this plan?
• FREE 30 day access to training peaks premium subscription
• FREE strength and conditioning guide
• Unlimited email access to the author
• Training zones using feel, heart rate or pace
• Includes test sessions to map out your specific zones and monitor/re-evaluate throughout phases of plan
• Includes race specific sessions such as bricks and open water swimming sets
• Session details up-loadable to Garmin Connect, Trainer Road, Rouvy and/or Zwift 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. By selecting this – this helps me send you an introduction/kick off email with hints/tips and your free 30 day Training Peaks premium coupon. It also gives you access to the best email to ask any questions you have on your training journey!
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Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
3:22 hrs | 2:35 hrs |
|
|
6:40 hrs | 6:55 hrs |
|
|
2:28 hrs | 1:30 hrs |
|
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
3:22 hrs | 2:35 hrs | |
|
|
6:40 hrs | 6:55 hrs | |
|
|
2:28 hrs | 1:30 hrs | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
Sample Day 1
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
Stride: 30s of fast running focusing on good form: quick cadence, landing quietly, tall
Sample Day 2
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
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!
This session can also be substituted for an outdoor easy 60 min spin
However for the turbo set exact details for HR will be available from workout builder below after bike test is completed and details entered in your profile
If you have a compatible version you should also be able to upload the session details to your device
Session details
10 min easy zone 1 warm up
30 mins zone 2
10 mins cool down zone 1
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
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 freestyle, 100 backstroke
Main Set: [1500, 1700 total]
Drill # 1
Single arm: 2 x 50 (1st Left, 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 3
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
Exact details for HR will be available from workout builder below after run test is completed and details entered in your profile
If you have a compatible version you should also be able to upload the session details to your device
Session details
1km warm up zone 1
8km @10km pace or zone 3
1km cool down zone 1
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
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 4
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!
This session can also be substituted for an outdoor easy 90 min spin
However for the turbo set exact details for HR will be available from workout builder below after bike test is completed and details entered in your profile
If you have a compatible version you should also be able to upload the session details to your device
Session details
10 min easy zone 1 warm up
50 mins zone 2
10 mins cool down zone 1