IRONMAN WI - 24 Week Plan (Beginner-Intermediate, RPE Based)

Average Weekly Training Hours 02:05
Training Load By Week
Average Weekly Training Hours 02:05
Training Load By Week

This is a 24 week plan targeting the IRONMAN 140.6 distance that is based on Rate of Perceived Exertion, time, and overall mileage. A great option for the triathlete who doesn't have a power meter, heart rate monitor, etc.

Depending on athlete pace, total workout time of 8-20 hours per week.

Prior to starting this plan, athletes should be capable of biking 40 miles, running 8 miles, and swimming 1500 yards.

This plan begins 24 weeks prior to IMWI.

Sample Day -7
3658m
Swim - Endurance Swim

Continuous yardage. If possible. do these long swims outside to be accustomed to open water swimming.

Sample Day -6
100mi
Bike - Long Endurance Ride (RPE 5-7)

Sample Day -6
5mi
Run - Short Brick Run (RPE 6-8)

Short brick run off of the long bike ride.

Sample Day 0
1829m
Swim - Endurance Swim

Continuous yardage. If possible. do these long swims outside to be accustomed to open water swimming.

Sample Day 1
40mi
Bike - Long Endurance Ride (RPE 5-7)

Sample Day 1
2mi
Run - Short Brick Run (RPE 6-8)

Short brick run off of the long bike ride.

Sample Day 2
8mi
Run - Long Recovery Run (RPE 4-5)

Michael Bieber
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Treis Athlos Coaching

I am an IRONMAN Certified Coach, F.I.S.T. Certified Bike Fitter, USA Cycling Level 3 Coach, Licensed Physical Education and Health Teacher, and have been coaching for over 15 years and have experience working with athletes ranging from high school freshmen to elite age group athletes.
Areas of coaching emphasis include Triathlon, Distance Running, Bike fitting, Form/Gait Analysis, Strength Training, Cross Training, Injury prevention and maintenance, etc.