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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:19

This is a 4-month Ironman plan that is specifically designed for the athlete that has some experience in endurance events in the past and knows a thing or two already. This plan is designed to get you 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 8-14 hours a week (peak week) and have a slight foundation already built up 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 race results.

Sample Day 1
1829m
BA #23(YDS) - Fins

Sample Day 3
1920m
BA #25(YDS) - 100s/50s build/AO

Sample Day 6
2103m
BA #22(YDS) - 100 PB/Pad

Sample Day 7
35mi
Steady Ride

Sample Day 8
2012m
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 10
2103m
BA #41(YDS) - 200 Breathing Pyramid

Sample Day 13
2332m
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!