3 Month Official Kona Plan-Full Training & Nutrition Plan For Iron Distance World Championships

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3 Month Official Kona Plan-Full Training & Nutrition Plan For Iron Distance World Championships


Ben Greenfield

All plans by this Coach


12 Weeks

Typical Week

2 Bike, 1 Strength, 1 Custom, 3 Other, 3 Swim, 3 Run, 1 Day Off, 1 Brick

Plan Specs

triathlon ironman advanced

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This plan, written by triathlon coach Ben Greenfield, is a 3 month (12 week) training and nutrition build-up to the Iron Distance Triathlon World Championships in Kona, Hawaii. It is specifically tailored to include detailed workouts that will prepare you for the environment and terrain you will experience on the Big Island.

With a focus on quality over quantity, weekly training volume is 10-16 hours. There are options to train with heart rate and/or power, and also clear instructions for heat acclimatization for individuals who are training in cooler climates to prepare for the race.

For nutrition, you will be given specific attached .pdf instructions for what to eat each week, along with instructions for carbo loading, and rest day nutrition. You'll also learn exactly how to carbohydrate load and eat before and during the race.

You would start into this focused Iron Distance Triathlon preparation program in the summer, near the end of your normal racing season, allowing you the opportunity for an 8-9 week build and 3-4 week taper for Kona. To focus on speed during the build, you are given the option of 1) racing an Olympic distance in Week 4 (which can be moved to weeks 3 or 5 if desired); 2) racing a Half Iron Distance Triathlon in Week 6 (which can be moved to weeks 5 or 7 if desired).

Ben Greenfield

Ben Greenfield

I coach groups, teams and individuals from around the world for triathlon, cycling, swimming, running, obstacle racing, adventure racing, bodybuilding, muscle gain, fat loss, anti-aging and cognitive performance.

A full list of my consultation, coaching and training services is at http://greenfieldfitnesssystems.com, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.

Sample Day 1

TTT, road, 3M

Tempo Time Trial (TTT). Warm-up about 20 minutes. Then time trial for 40 minutes at a cadence of 80-90rpm, in your racing position. Try to choose a flat course and maintain an intensity that causes you to breathe hard and the legs to burn. You must, however, be able to maintain cadence. Record your average heart rate for the final 30 minutes of this ride. If you have a power meter, also record power. This will be your bike lactate threshold heart rate (LTHR), or bike lactate threshold power. Cool-down well.

Sample Day 1

Strength 1

Strength 1 - Complete "Body Weight Only I" from Top 12 Resistance Training Routines for Triathletes (free for Rock Star Triathlete Academy Kona members) 4x through each Superset, 15 repetitions for each exercise.

Sample Day 1

Rock Star Triathlete Academy Instructions

If you are part of the Rock Star Triathlete Academy Kona Qualifier team, then remember...you can ask any questions about this plan to your coaches during your weekly Rock Star Triathlete Academy call-in Q&A, as well as in the Rock Star Triathlete Academy forum at http://www.rockstartriathlete.com/forum .

You can also access our Qualify for Kona book, any of our Kona qualifier expert interviews, as well as the official coach meeting with Ben Greenfield, in Kona durng race week. Rock on!

Sample Day 1

Nutrition PDF

Sample Day 1

Base Day Nutrition

For the base day nutrition, there is no pre-workout meal, but you can use any of the snacks, breakfast, lunch or dinner prior to a workout. In a busy triathlete's life, sometimes it is better to be practical than ideal, and while it would be best to get 300-400 calories of a complex carbohydrate 3 hours before a workout, this just isn't realistic on a typical workout day. Make sure to consume a post-workout meal within 20 minutes of finishing your routine, then you can eat another snack or meal 45 minutes to 2 hours later.

Sample Day 2

1000 TT

WU: Start slow and gradually build pace/effort.
100 swim, 100 kick, 100 swim, 100 kick.
MS: This set will establish your “T-time.” After the warm-up, swim 1000 yards/meters at a constant pace and good effort—as if racing. Record the time in your log. Record your average pace per 100. This pace will be called your “T-pace.”
CD: At and easy pace/effort swim 500.

Sample Day 2

LT test, 30' TT, avg HR?

Warm up well. Then run a 30 minute time trial on flat course/track. Run so that your speed at the end is very similar to your speed at the beginning. You should be breathing hard and legs should be burning, but you should still able to maintain good form. Punch HR monitor ''lap'' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts lactate threshold heart rate for the run (LTHR). Record this number as your run LTHR.

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