Ironman Plan - 5mo (20wks) - Advanced - Bike = Heart Rate & Run = Pace

Average Weekly Training Hours 08:33
Training Load By Week
Average Weekly Training Hours 08:33
Training Load By Week

This is a 5-month Ironman plan that is specifically designed for an advanced level athlete looking to push themselves to get faster and peak at the right time for their event. A typical week includes three swims, four bikes, and four runs. Athletes should plan on training 10-16 hours (peak week) and already have a strong foundation in the sport or with endurance events/training.

What do you get in this plan?
• Email access to the author
• Training zones for each individual workout.
• Bike/run sessions fully up-loadable to compatible GPS devices and associated applications such as Garmin Connect, Trainer Road, etc...
• Periodized training plan that has been proven to achieve results.

Sample Day 1
0:30:00
Setting your zones

For this plan you will need to set your zones for it to work. Please head to zones section in your profile and enter your swim pace, Bike HR/FTP/pace, and Run Pace/HR zones. (I prefer the USAT zone model). If you don't know what to enter please ready this article - https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/

Sample Day 1
2560m
Swim #1

Sample Day 2
1:00:00
50TSS
Bike #1

Sample Day 2
0:18:00
23.6TSS
Speed Brick

Sample Day 3
2377m
Swim #2

Sample Day 4
0:20:00
16.7TSS
Bike #2

Sample Day 4
0:52:30
69.8TSS
Long Run

Tyler Coquelin
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Turnaround Sports

Turnaround Sports is here to help athletes achieve their goals. Whether you are just starting out or looking to get a new PR! We actively work with our athletes to help them achieve their goals together. Our goal is to help you achieve yours!