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TPS 12 Week Ironman Triathlon Plan - FTPw Intermediate

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Nick Saunders

All plans by this Coach
No Ratings

Length

12 Weeks

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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.

Plan Description

This programme is far more challenging than the Beginner IM Programme. Workouts are Power based for bike and HR based for the run workouts. Swim workouts are based on threshold pace.
You should be able to swim at least 2km, cycle 80km and run 14km before starting this programme.

We use Joe Friel's 7 zones, follow this link for more info:
https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/

The programme is progressive and builds you up to being race ready for your race.
If you feel sick or fatigued you should take 1 to 2 days off. Do not try to make up lost sessions, rather ease back into the programme.
There are no strength sessions provided. It is recommended that you at least do functional core sessions or at least a light weights workout to help prevent injury and maintain basic strength. This should take no more than 30min. Good days to do these sessions would be a Monday, Wednesday or Friday. Two sessions a week is adequate for strength workouts.
Long distance racing is all about pacing and nutrition when it comes to race day. It is highly important to work out what nutrition and hydration works for you. On some of the longer weekend workouts it will give you a chance to practise using your nutrition and hydration. You should work out what works for you, your sweat rate, you can even get sweat tested:

https://www.precisionhydration.com/

If you swim with a swim squad or do track sessions you can replace the swims and interval run sessions with your club workouts. Make sure your coach is aware of your planned race.

Good luck, if you have any questions or need the programme changed to suit your schedule email nicktpscoach@gmail.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex3
5:39 hrs 6:00 hrs
Runx3
3:01 hrs 2:30 hrs
Swimx3
2:08 hrs 1:15 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
5:39 hrs 6:00 hrs
Run
3:01 hrs 2:30 hrs
Swim
2:08 hrs 1:15 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Nick Saunders

Triathlon Performance Solutions Ltd

Triathlon Performance Solutions (TPS) is a UK based coaching company and offers:

  • Coaching for all distances. Our athletes are coached locally and remotely through TrainingPeaks.
  • March winter training camp in Fuerteventura.
  • Online training plans for all distances from sprint distance to Ironman.
  • Precision Hydration Sweat Testing by Andy Brodziak.