Ironman 140.6 No fuss 30 week plan

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Ironman 140.6 No fuss 30 week plan


Mike Bridge

All plans by this Coach


30 Weeks

Typical Week

2 Bike, 2 Run, 2 Swim

Longest Workout

1:30 hrs swim
4:00 hrs bike
1:30 hrs run

Plan Specs

triathlon ironman intermediate power based

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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

This plan is designed as simple easy to follow plan for athletes who have limited time and just want to do what works.
The plan is based on the polarised training model with a small number of very hard sessions and a predominance of comfortable endurance sessions. This will maximise training results and limit injury risk. To aid simplicity the sessions in any given 4 week block are always similar week to week and could be easily remembered or modified if done on the run.

Every 4th week there is a down week to aid recovery but these also allow flexibility if sessions or weeks are missed due to life!

The plan runs for 30 weeks with a long taper from week 25. If the build up has been less than ideal the long taper can be cut a little to allow a few weeks extra training. If all has gone to plan then the longer taper means you will arrive at race day ready to fly!

The plan will suit anyone with a season of IM racing under their belt or athletes with experience form lower distances. The methods used will ensure that all but the most elite of athletes will make progress without requiring more than 12hrs training a week.

Attached to day one are some notes and forms that may prove useful on your Ironman journey.

With this training under your belt you'll know you are toeing the start line ready to crush those 140.6 miles
and should you need any help along the way just get in touch through

Best of Luck.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:15
Training Load By Week
Average Weekly Training Hours: 07:15
Average Weekly Breakdown

Mike Bridge


Swimming technique improvement, Triathlon racing and skills, training program design

We provide a range of un-coached and comprehensive coaching options ranging from £30-£80 per month.

Sample Day 1

Mixed effforts 1

A varied set that builds strength and power through short intense efforts.

Sample Day 2

3x8 mins - v02

A large V02 max set that will build endurance and cycle ecoonmy.

Sample Day 3

60min build

Remember threshold pace is only your 10km pace so it's not that fast. Most of this session will be a nice easy pace.

Sample Day 4

Speed enduarnce hang on;s +SWOLF

The main set in this session teaches the body to use metabolites more efficiently by forcing recovery when swimming. Equally it allows the athlete the oppurtunity to practise recovering technique after a hard effort whilst maintaining a solid pace.
Aim to maintain the SWOLF score and focus on areas that might be changing as your speed increases.

Sample Day 5

8x2 min overgearing

A session that will not stress the aerobic system as much as some other interval work but is designed to develop leg strength and improve pedal stroke. Try and remain seated throughout and ensure you push and pull right through the pedal stroke.

Sample Day 7

Aerobic threshold bike

simple 2.30hrs easy bike. Out of the saddle efforts on shorter hills.

Sample Day 8


A varied session which allows the opportunity to work on maintaining form at speed and whilst fatigued. With the addition of SWOLF drill at the start and end of the set. Aim to maintain the SWOLF score and focus on areas that might be changing as your speed increases.

$75.00 - Buy Now