Ironman Plan - 4mo (16wks) - Advanced - Bike = Power & Run = Pace

Average Weekly Training Hours 02:22
Training Load By Week
Average Weekly Training Hours 02:22
Training Load By Week

This is a 4-month Ironman plan that is specifically designed for an advanced level athlete looking to build their fitness level in a short period of time. This plan will push you to get faster and peak at the right time for your event. A typical week includes three swims, four bikes, and four runs. Athletes should plan on training 8-16 hours (peak week) and already have a strong background 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 -4
2377m
BA #23(YDS) - Fins

Sample Day -3
1:00:00
30.3TSS
BA #17 - ZR/Z1 Ride

Sample Day -2
2286m
BA #25(YDS) - 100s/50s build/AO

Sample Day 1
2286m
BA #22(YDS) - 25x100 PB/Pad

Sample Day 3
2560m
BA #42(YDS) - Stroke rate 200s

Main set of the day today involves your stroke rate. You will need your TT to complete this one.

Sample Day 5
2469m
BA #41(YDS) - 200 Breathing Pyramid

Sample Day 8
2469m
BA #47(YDS) - Kicks and Splits

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!