18 week Ironman Training Plan for WORKING athletes, 10-13 hrs/week
Scott IottAll plans by this Coach
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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 firstname.lastname@example.org if you have any questions. Happy Training!!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:12 hrs||1:10 hrs|
|5:10 hrs||5:00 hrs|
|3:13 hrs||2:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||2:12 hrs||1:10 hrs|
||5:10 hrs||5:00 hrs|
||3:13 hrs||2:30 hrs|