IRON.MAN Arizona. 140.6, NEW Structured workouts 14 weeks by Eric Kenney, Ek Endurance Coaching


Eric Kenney

All plans by this Coach


15 Weeks

Typical Week

1 Day Off, 2 Swim, 3 Run, 2 Bike

Longest Workout

1:00 hrs swim
3:00 hrs bike
1:45 hrs run

Plan Specs

triathlon ironman intermediate power based hr based pace based base period

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EK Endurance Coaching Plans:
Big event ahead, Big goals, Little time. Streamline your training with better, more effective workouts and periodization for a low cost.
This plan is designed to have the perfect build up for that last summer/ fall race. We have even seen gains in threshold power on the bike and speed in the water and greater efficiency on the run. This is due to the flexible but detailed "focus" periodization we use.
structured workouts and instructions will help guide you throughout this plan.
Weakness workouts give you more flexibility to train you, the unique athlete as opposed to simply trying to mimic your race demands.Swim workout library available. email me.

Managing your plan:
this plan has a systemic building periodization so you will be ready for the finial 10 week build plan that takes you to race day!
If the average hrs seem low don't worry. see our documents inside the plan how to manage the training fit you better.
This plan comes with doc's on managing your plan, descriptions of zones, core strength routines and more.

Contact Me at for customized plans or consultations


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:53
Training Load By Week
Average Weekly Training Hours: 09:53
Average Weekly Breakdown

Eric Kenney

EK Endurance Coaching

Based in Boulder, Colorado, "Ek" offers customized one on one coaching tailored for competitive athletes looking to reach the Next Big Goal. With many first time kona qualifiers and athletes who turned pro Eric's local group is fun dynamic and knows when it's time to work hard. Local athletes have access to the highest level of coaching with group rides, runs, winter cycling classes, coached swims and the most valuable set of team sponsors, partners and coaching service anywhere.

Back to Plan Details

Sample Day 1

masters swim/ or one of EK's workouts

work Tech. steady swiming today. when you start to really fatuige your done!

Sample Day 1


warm up well
run 6-8 hills. about 30" in duration (2' rest or so)
run these with more of a bounding/ power stride than you would normally. focus on pushing out the back of your stride. run them hard but not all out

Sample Day 2

end ride/ spinn class

End ride. no coasting, no Z1 time. steay pace Z2-3. go fo 90' if you can. by either getting there early, staying late or doing a brick run. looking to get past the 70' mark. what ever it takes.

Sample Day 3

weakness day

this is your weakness workout.
if not a part of the group. simply pick your weakens sport (swim, bike, run) and get to it!

Or contact me to sch a consultation and get this better defined!
more specifics in the next Build phase plan.

Sample Day 4

end run

Z2 up to 1hour. do 3-4 pick ups at the end of run on a slight down hill. pick ps are not hard. just a quick cadence with nice form.

Sample Day 5

masters swim

work Tech. steady swiming today. when you start to really fatuige your done!

Sample Day 5

Threshold Int.

warm up very well 20' easy or more
Do: 3x20' at 90-95% of threshold (low Z4) (5' rest) steady and strong.
cool down and ride the rest of the time in Z2.

IRON.MAN Arizona. 140.6, NEW Structured workouts 14 weeks by Eric Kenney, Ek Endurance Coaching

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