ADV IRONMAN 44 wk plan, email access to Coach, 14-18 hrs per wk, reusable, PEorHR[Run]+PWR[bike)

Average Weekly Training Hours 13:54
Training Load By Week
Average Weekly Training Hours 13:54
Training Load By Week

Adv IRONMAN 44 wk plan POWER BASED

Training to a plan built by someone who knows what they’re talking about has made a huge difference. For me having the structure outlined by Steven was motivating, but more importantly it has improved my enjoyment of racing and without-doubt has improved my times

Dave Cullen, 2018

This 44 week plan is designed for an advanced athlete who has between 14 - 18 hours available to train for their ironman guided by power on the bike and is looking for a competitive time/placing

To be successful with this plan you should a number of years triathlon experience and have at least completed one ironman distance race.


Plan outline
Base or fitness/stamina development = 24 weeks
Build or race specific training = 18 weeks
Taper or readying yourself for race day = 2 week
3 week progression:1 week recovery cycle

Typical week
On avg the plan works off a basis of 3 swim sessions, 4 run and 4 bike sessions in a typical week with an active recovery day - with the hourly training load ranging from 14-18 hours a week

What do you get in this plan?
• Email access to the author
• Free “How To Use Your Training Plan” and “Swim drills” guides
• Training zones using feel, heart rate, power or pace
• Bike/run sessions fully uploadable to compatible GPS devices and associated applications such as Garmin Connect, Trainer Road, Zwift etc

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Sample Day 23
0:45:00
1400m
6.89TSS
Recovery swim session

Simple easy recovery set

Click on the paper clip to download a printable copy of the session

Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,


Main [1000m, 1200m Total]
10 x 100 m off CSS + 15 sec [30 rest imbetween]
or
5 x 200 with Pull buoy
45 sec rest between each

Cool down[200m, 1400m Total]
200 m back stroke easy


Total session distance = 1400

Sample Day 27
1:00:00
6.21mi
50TSS
10km recovery run

Recovery runs should be always in the Z1 area - very easy - a good time to catch up on chats with a training partner

Sample Day 28
2:30:00
97.2TSS
Recovery coffee spin

Very easy social able coffee spin ..... best done with mates and DO stop for coffee/cake - it is good for the soul

Sample Day 296
0:37:20
4.97mi
40TSS
Tempo run 8km

Tempo runs are an excellent way for runners to work on building their speed and strength. They are runs that are done at a steady effort level, usually just a little slower than your 10K race pace.

Sample Day 297
1:30:00
4100m
50TSS
Final IM swim set

Warm up: 200 = 100 front crawl and back crawl
Main set: To be completed with pull bouy 3800m straight
Cool down: 100 back stroke

Sample Day 298
0:36:00
3.73mi
20TSS
Easy leg stretch jog

Very light 6km zone 1 run - just to make sure muscles are nice and loose

Sample Day 304
0:31:30
1400m
20TSS
Strength swim set

Warm up: 200 front crawl
Main set: To be completed with paddle and pull bouy 2 x 500m
Cool down: 200 back stroke

Steven Moody Current Triathlon Ireland Coach of the year
|
SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous IRONMAN and 70.3 finishes (including 2xworld champ qualification)

As a full time coach (TP level 2, Ironman U certified), Steven specialises in helping time Age Group triathletes and runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback