Ironman 140.6 Triathlon Intermediate

Author

Carrie Smith, PT, DPT, USAT and IRONMAN Certified Coach

All plans by this Coach

Length

16 Weeks

Typical Week

3 Swim, 3 Strength, 3 Bike, 3 Run, 3 X-Train, 1 Day Off

Longest Workout

1:40 hrs swim
6:10 hrs bike
3:00 hrs run

Plan Specs

triathlon ironman intermediate advanced masters

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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Summary

This 16 week plan is designed for the athlete who is training for an Ironman 140.6 Triathlon. It is recommended that you have previously completed an IM distance triathlon, have been training consistently for the last four months, and can complete the following distances:

Swim: 2500 yds
Bike: 3 hours
Run 70 minutes

This plan will include two benchmark tests in each sport to establish and update your training zones. You'll also receive a training zone calculator as well as step by step instructions on how to update your ranges in Training Peaks.

A typical week will include three swims (longest peaks at 5000 yds or m), three bikes (longest peaks at 6:20 hours), three runs (longest peaks at 3 hours), two strength training sessions, and three foam rolling and stretching sessions. There are also race specific brick sessions as you get closer to race day.
There will be a gradual build in duration and intensity for three weeks, and then every fourth week will be lighter to allow for recovery.

Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace, power), how to perform benchmark testing, and access to video descriptions of the drills and exercises, and tips on race day and workout hydration and nutrition.

If you have questions about this plan please email us at ces@comprehensiveendurancesolutions.com


Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 13:32
Training Load By Week
Average Weekly Training Hours: 13:32
Average Weekly Breakdown

Carrie Smith, PT, DPT

Comprehensive Endurance Solutions

Carrie is a physical therapist, USA Triathlon, and IRONMAN Certified coach in Atlanta, GA. She specializes in working with triathletes and runners to improve race performance from sprint to Ironman distance as well as those looking for injury prevention and return to sport. Carrie has over 10 years of experience working with triathletes and also offers metabolic testing for the bike and run, movement assessments, run video analysis and physical therapy and craniosacral therapy services.

Back to Plan Details

Sample Day 1

0:50:00
2286m
Aerobic Endurance Swim 1b

500 WU choice

Drills (can use fins):
4x75 as 50 SK, 25 swim :20
4x50 as 25 CU, 25 swim, :20
2x50 Build :20

Main Set:
4x300 (#1 z3 pull, #2 alternate 50 z4, 50 z2, #3 z3 pull #4 z2) :45

200 Cool Down

Sample Day 1

0:30:00
Push Day Muscular Endurance 1

Warm up with 5-10 minutes of cardio. This can be on bike, elliptical, rower, etc.

Circuit 1
12-15x Chest Press
12-15x Step Up
30 sec Prone Plank

Circuit 2
12-15x Shoulder Press
12-15x Squat
30 sec Side Plank (30 sec each side)

Circuit 3
12-15x Triceps Pushdown or Kick backs
15x Heel Raises

Sample Day 2

1:10:00
61.5TSS
z4 Tolerance 1b

10 min WU
2x2 min HC with 2 min recovery
2x1 min Build (start z4, finish z5) 1 min recovery
4x3 min z4 with 1 min recovery
6X1 min z4 with 1 min recovery
Cool Down

Sample Day 2

0:40:00
Running Intervals 1b

10 min WU
2x15 sec Running Strides

4x1 min z4, 1 min recovery
z2 rest of run

5 min CD

Sample Day 2

0:20:00
Foam Roll and Stretch

Foam roll each area first and then stretch. Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Sample Day 4

1:00:00
45.1TSS
Cycling Benchmark

10 min WU
2x1 min HC with 1 min recovery
2x1 min Build (start z4, finish z5) 1 min recovery
30 min TT effort for best power, pace, and/or highest HR
Cool Down

Sample Day 4

0:30:00
Pull Day Muscular Endurance 1

Warm up with 5-10 minutes of cardio. This can be on bike, elliptical, rower, etc.

Circuit 1
12-15x Rows
12-15x Reverse Lunge
10x Half Kneeling Chops

Circuit 2
12-15x Pull Downs
12-15x Squats
10x Roll Ups

Circuit 3
12-15x Reverse Flies
10x Hip Abd OR Side plank with Hip Abd

Ironman 140.6 Triathlon Intermediate

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