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13 week Ironman Training Plan-BASE period, 11-17 hrs/week


Scott Iott

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13 Weeks

Plan Description

This is a 13 week Ironman BASE Training Plan. Athletes should be able to run at least for 45 minutes, bike for 2 hours, and be able to make the swim cut off time prior to beginning this program. Each week there are three swims, four runs, and three bikes with Mondays being a recovery day. Weekly hours are between 11-17.

The first week of this plan calls for field testing. Athletes will use these tests to set their training zones. You will be able to use this plan with a heart rate monitor, pace or power meter, or simply training by feel. A second round of field testing will happen in the 9th week of training.

This plan calls for a weekly brick workout on Saturday's and a long run on Sunday's. Longest ride is 6 hours and the longest run is 2.5 hours.

Included with the training plan is a document that defines all the training terms. Happy Training!

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:42:00 02:30:00
Swim x3
02:49:00 01:20:00
Bike x3
05:28:00 06:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:42:00 02:30:00
02:49:00 01:20:00
05:28:00 06:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Scott Iott

SuperFly Coaching

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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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