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

Author

Tyler Coquelin - Certified TrainingPeaks Lvl 2, Ironman, USAT, FIST Bike Fitter, Personal Trainer

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No Ratings

Length

16 Weeks

Plan Specs

triathlon ironman advanced masters weightloss time goal multi day hr based pace based tss based

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.

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Plan Description

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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:59 hrs 5:32 hrs
2:32 hrs 2:56 hrs
0:01 hrs 0:25 hrs
Workouts Per Week Weekly Average Longest Workout
5:59 hrs 5:32 hrs
2:32 hrs 2:56 hrs
0:01 hrs 0:25 hrs

Training Load By Week


Tyler Coquelin

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!

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

0:45:30
60.3TSS
Long Run

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