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IronMan Australia 2021 24 Week Plan - Starts 16th November 2021 With Strength And Conditioning


Doug Stewart

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24 Weeks

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Plan Description

This is a bespoke 24 week plan for IronMan Australia Port Macquarie 2020, designed by an IronMan Certified Coach who has completed multiple IronMan Races.
The plan take into consideration the unique nature of the race, with bespoke workouts tailored for the swim, bike and run, including consideration for the course profile, the elevation and the weather.
It has consideration for build races, such as an IronMan 70.3.

The plan includes a progressive Strength and Conditioning Plan that compliments the stage of training.

It is 24 weeks starting from Monday 16th November, and finishes on race day with consideration for Christmas and New Year periods.
The plan follows a typical pattern of 2 build weeks followed by a recovery week.

There is a 3 week taper. period.
It has been designed by an IRONMAN Certified Coach, TrainingPeaks Level 2 Certified Coach who has completed multiple IronMan Races.

This plan is perfect for first time IronMan athletes, stepping up from Olympic or 70.3 triathlons due to the extended Preparation Phase, or more experienced athletes as there there are optional workouts to increase or decrease the volume of training.

The bike has power workouts, but also an option for HR based training. Swim is based on Pace and Runs are based on HR.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:41 hrs 3:00 hrs
Bike x3
5:38 hrs 6:30 hrs
Swim x3
0:28 hrs 0:50 hrs
Strength x1
1:16 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
3:41 hrs 3:00 hrs
5:38 hrs 6:30 hrs
0:28 hrs 0:50 hrs
1:16 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Doug Stewart

TMR Coaching

TMR Coaching are here to help you reach your goals in endurance events. We offer bespoke coaching packages and training plans for some of the toughest events on the planet.

Coaching for:

  • Ultra running
  • Mountain & sky running
  • Endurance and extreme triathlon


  • Specialised running and triathlon training plans
  • Performance analysis making use of latest technologies (WKO5, Best Bike Split, Running Power Meters)
  • Strength & conditioning
  • Mental training and race planning
$80.00 - Buy Now