Steve’s plan takes away all the science, mathematics and preparation that a triathlete with a full-time job just doesn’t have time for. Once the testing phase is done, each session is is concisely described, training zones set and drills presented via video links etc. where appropriate. For bike sessions I don’t need to know any more than I have a bike session today, once I fire up Zwift, some black-magic means Steve’s session is already there in front of me and ERG means I’m training at exactly the prescribed power throughout, brilliant!
David Robertson 18th Sept 2018
This 40 week plan is designed for an Intermediate athlete who has between 10 - 16 hours available to train for their IRONMAN guided by power on the bike.
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 = 20 weeks
Build or race specific training = 18 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, 3 run and 3 bike sessions in a typical week with an active recovery day - with the hourly training load ranging from 10-16 hours a week
What do you get in this plan?
• Unlimited 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 and Zwift etc
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Not the right plan for you?
Click here to view my Advanced IRONMAN plans.
Click here to view my other Intermediate IRONMAN plans.
Click here to view my Beginner IRONMAN plans.
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
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
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
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
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!
10 min easy zone 1 warm up
50 mins zone 2
10 mins cool down zone 1
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
Long slow runs are designed to build your run stamina and should be in z1/z2 for the base period
This session involves an easy warm up of 2km (zone1) and then main set of 8km (zone2) and a cool down of zone1