25 Week All Levels "Quality Over Quantity" Ironman Triathlon Training Plan

This program is designed for ALL levels, because it includes specific testing sessions to identify your customized intensities for each workout. Are you a busy person who still wants to compete in Ironman? Then this Quality Over Quantity plan is for you, with just 8-12 hours of training per week, and detailed daily workouts written by Ben Greenfield. Each session is based on the concept that high intensity interval training results in superior endurance adaptations, compared to high volume training.

Sample Day 1
Recovery spin

30-60 minute spin at 50-60% intensity. Intensity will be prescribed with more detail after next week's testing. Just "get a feel" for your bike, and make any necessary adjustments.

Sample Day 2
Hand Feel

1500m easy swim at 50-60% intensity. Get a feel for the water, practice breathing, stroke mechanics and working out the off-season kinks!

Sample Day 2
Aerobic practice

20-30 minute easy aerobic run. Practice high cadence, leaning forward, and relaxed posture. Preferably soft surface.

Sample Day 3
Recovery spin

30-60 minute spin at 50-60% intensity. Intensity will be prescribed with more detail after next week's testing. Just "get a feel" for your bike, and make any necessary adjustments.

Sample Day 4
Hand Feel

1500m easy swim at 50-60% intensity. Get a feel for the water, practice breathing, stroke mechanics and working out the off-season kinks!

Sample Day 4
Aerobic practice

20-30 minute easy aerobic run. Practice high cadence, leaning forward, and relaxed posture. Preferably soft surface.

Sample Day 5
Recovery Day

This day is completely devoted to recovery. Highly suggested: 20-30 minutes Yoga, 20-60 minute massage OR foam roller session, 10-20 minute ice bath, and light walking outdoors or playing with family.

Ben Greenfield
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Ben Greenfield

I coach groups, teams and individuals from around the world for triathlon, cycling, swimming, running, obstacle racing, adventure racing, bodybuilding, muscle gain, fat loss, anti-aging and cognitive performance.

A full list of my consultation, coaching and training services is at http://greenfieldfitnesssystems.com, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.