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IronMan® 18 weeks (advanced)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Hans Lammers

All plans by this Coach
No Ratings

Length

18 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?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This 18 week program is for individuals looking to maximise their potential in the Iron Distance event. The program assumes some level fitness to start the program. The plan begins with 2 base building phases where two key components of triathlon- strength and endurance are the focus. While still building strength and endurance the second half of the plan moves into a more focussed iron-distance specific block of work. With consistency, dedication and trust in this program we believe it will hold you in good stead to achieve your Iron distance goal.
Please note
•We understand your weekly availability can change, so feel free to move your sessions around.
•If you miss a session don’t stress and don’t try to catch it up.
•After you have completed a session upload your data file. We also recommend that you fill in the brief session review fields as this allows you to track your perceived fatigue



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:18 hrs 1:25 hrs
3:48 hrs 3:00 hrs
6:34 hrs 5:50 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:18 hrs 1:25 hrs
3:48 hrs 3:00 hrs
6:34 hrs 5:50 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Hans Lammers

TRIathlon Coaching And Training Service

I offer the following services:
Package BASIC: Personal training schedule, 4-weekly evaluation by your coach, 1x per week email contact with the coach, (free) Training Peaks-account ($59,99 or €49,95/ month)

Package PREMIUM: Personal training schedule, weekly evaluation by your coach, unlimited WhatsApp, email, telephone or live contact with your coach, (free) Training Peaks-account ($79,99 or €69,95 / month)

Sample Day 1

0:50:00
1800m
Endurance 100's

WU 400m Z1
12x 100m Z2 P= 5"
CD 200m Z1

Sample Day 1

0:30:00
32.7TSS
Extensive Endurance run

On a rolling course with hills up to 4%, heart rate primarely in zone 1 and 2. Pretty form and quick cadence.

Sample Day 2

0:55:00
72.1TSS
Bike-FTP test

FTP Test

Sample Day 3

0:50:00
1900m
Swim treshold test 400-200 protocol

WU 400m
4x 50m (25 build2max, 25 easy) P= 10"
100m recovery
400m best effort P= 30"
400m recovery mixed strokes P= 30"
200m best effort P= 30"
CD 200m

Sample Day 4

1:16:00
116.9TSS
Run treshold test 45' protocol

Sample Day 6

1:10:00
74.9TSS
Extensive Endurance run

On a rolling course with hills up to 4%, heart rate primarely in zone 1 and 2. Pretty form and quick cadence.

Sample Day 6

0:30:00
Open water endurance

10' swim Z1
15' swim Z2
5' swim Z1

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