Training to a plan built by someone who knows what they’re talking about has made a huge difference. For me having the structure outlined by Steven was motivating, but more importantly it has improved my enjoyment of racing and without-doubt has improved my times
This 40 week plan is designed for an advanced athlete who has between 14 - 18 hours available to train for their IRONMAN guided by power on the bike and is looking for a competitive time/placing
To be successful with this plan you should a number of years triathlon experience and have at least completed one IRONMAN distance race.
Base or fitness/stamina development = 24 weeks
Build or race specific training = 14 weeks
Taper or readying yourself for race day = 2 week
3 week progression:1 week recovery cycle
On avg the plan works off a basis of 3 swim sessions, 4 run and 4 bike sessions in a typical week with an active recovery day - with the hourly training load ranging from 14-18 hours a week
What do you get in this plan?
• Email access to the author
• Free “How To Use Your Training Plan” and “Swim drills” guides
• Training zones using feel, heart rate, power or pace
• Bike/run sessions fully uploadable to compatible GPS devices and associated applications such as Garmin Connect, Trainer Road, Zwift etc
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Not the right plan for you?
Click here to view other Advanced IRONMAN plans.
Click here to view my Intermediate IRONMAN plans.
Click here to view my Beginner IRONMAN plans.
Simple easy recovery set
Click on the paper clip to download a printable copy of the session
Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,
Main [1000m, 1200m Total]
10 x 100 m off CSS + 15 sec [30 rest imbetween]
5 x 200 with Pull buoy
45 sec rest between each
Cool down[200m, 1400m Total]
200 m back stroke easy
Total session distance = 1400
Recovery runs should be always in the Z1 area - very easy - a good time to catch up on chats with a training partner
Very easy social able coffee spin ..... best done with mates and DO stop for coffee/cake - it is good for the soul
Tempo runs are an excellent way for runners 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.
Warm up: 200 = 100 front crawl and back crawl
Main set: To be completed with pull bouy 3800m straight
Cool down: 100 back stroke
Very light 6km zone 1 run - just to make sure muscles are nice and loose
Warm up: 200 front crawl
Main set: To be completed with paddle and pull bouy 2 x 500m
Cool down: 200 back stroke