ADV IRONMAN 40 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 Coach

Length

40 Weeks

Typical Week

3 Swim, 1 Other, 5 Run, 2 Day Off, 3 Bike, 2 Strength

Longest Workout

1:30 hrs swim
6:55 hrs bike
2:36 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.

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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.

40 week ADVANCED plan for IRONMAN


I admit it - your plan challenged me a lot during the build phase especially but as you said in your emails - I trusted the process and the structure. Glad I did as I am now a sub 10 hour IRONMAN.

Pat D, 2017 training plan user


Click here to read my growing list of testimonials from satisfied clients


Plan outline
This 40 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/stamina dev phase = 24 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 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
• 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 the right plan for you?
Click here to use my training plan finder to find a plan that might better suit your needs.


Customer promise
I want you to be set for success with a plan that is right for you. So, if after the first few weeks of training, you feel over/under challenged by the training load - I will switch you free of charge to an equivalent plan from the Beginner/Intermediate or Advanced plans from my catalog.



Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 13:17
Training Load By Week
Average Weekly Training Hours: 13:17
Average Weekly Breakdown

Steven Moody 2017 Triathlon Ireland Coach of the year

SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous IRONMAN and 70.3 finishes (including 2xworld champ qualification)

As a full time coach (ITU & TP level 2, Ironman U certified), Steven specializes in helping time crunched Age Group triathletes and runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback

Back to Plan Details

Sample Day 1

0:45:00
1500m
Critical swim assessment CSS TEST SET

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

0:50:00
6.21mi
Run test

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

0:55:00
2000m
172.4TSS
Pool session - Endurance focus - requires pull buoy and paddles

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]
300m = 100 f/s, 100 b/s,

Drills [400, 600 total]
Single arm: 2 x 50 (1stLeft, 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

0:44:00
4.97mi
Aerobic easy run with strides to encourage good form

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

1:00:00
1900m
Tech and 200s

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

0:50:00
6.21mi
Tempo run

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

0:41:15
4.66mi
VO2 Max w/ 3 x 1000m @5km race pace jog 2min between

V02 sessions take the form of a medium run with short/sharp bursts throughout (5km pace) - the efforts in this run will be only 1km each and will have a 2min jog imbetween each

ADV IRONMAN 40 week plan includes email access to Coach, 10-18 hrs per week, reusable, HR based

$119.00 - Buy Now