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18 week Ironman Training Plan for WORKING athletes, 10-13 hrs/week

Author

Scott Iott

All plans by this Coach

Length

23 Weeks

Plan Description

This is a 22 week Ironman Training Plan designed for the athlete who has a full time job and may be time limited. It is geared towards someone who wants to complete the Ironman. Weekly hours range from 10 to a maximum of 13. Intensity is increased since the average weekly volume is decreased. Included in each week are three swims, three runs, and three bikes. The longer brick workout is written for Saturday and the long run on Sunday.

This plan takes the approach of completion as the main goal of the Ironman. The two biggest determiners in successfully completing an Ironman are bike and run performance as a result these two sports are a key focus in this plan. Because this is plan is designed for someone who has limited time, other disciplines may not be focused on as heavily.

This plan can accomadate an athlete who uses a heart rate monitor or who trains using the rate of perceived exertion scale.

Attached is a document that details training terms and definitions. Feel free to contact Scott Iott at siott@trainingbible.com if you have any questions. Happy Training!!

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:12 hrs 1:10 hrs
Bike x3
5:10 hrs 5:00 hrs
Run x3
3:13 hrs 2:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
2:12 hrs 1:10 hrs
Bike
5:10 hrs 5:00 hrs
Run
3:13 hrs 2:30 hrs
Day Off
—— ——

Training Load By Week


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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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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