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Ironman 140.6 Triathlon Advanced 24 weeks


Carrie Smith, PT, DPT, USAT and IRONMAN certified coach

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24 Weeks

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Plan Description

This 24 week plan is designed for the experienced triathlete who is training for an Ironman 140.6 Triathlon. It is recommended that you have previously completed an IM distance triathlon, have been training consistently for the last four months and are comfortable with interval training, and can complete the following distances:

Swim: 2000 yds
Bike: 1.5 hours
Run 50 minutes

This plan will include two+ benchmark tests in each sport to establish and update your training zones. You'll also receive a training zone calculator as well as step by step instructions on how to update your ranges in Training Peaks.

A typical week will include three swims (longest peaks at 5500 yds or m), three bikes (longest peaks at 6:30 hours), three runs (longest peaks at 3 hours), two strength training sessions, and three foam rolling and stretching sessions. There are also race specific brick sessions as you get closer to race day.
There will be a gradual build in duration and intensity for three weeks, and then every fourth week will be lighter to allow for recovery.

Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace, power), how to perform benchmark testing, and access to video descriptions of the drills and exercises, and tips on race day and workout hydration and nutrition.

If you have questions about this plan please email us at

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:40 hrs 1:50 hrs
Strength x3
1:18 hrs 0:30 hrs
Bike x3
5:38 hrs 6:30 hrs
Run x3
2:30 hrs 3:00 hrs
X-Train x3
1:02 hrs 0:20 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
2:40 hrs 1:50 hrs
1:18 hrs 0:30 hrs
5:38 hrs 6:30 hrs
2:30 hrs 3:00 hrs
1:02 hrs 0:20 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Carrie Smith, PT, DPT

Comprehensive Endurance Solutions

Carrie is a physical therapist, USA Triathlon, and IRONMAN Certified coach in Atlanta, GA. She specializes in working with triathletes and runners to improve race performance from sprint to Ironman distance as well as those looking for injury prevention and return to sport. Carrie has over 10 years of experience working with triathletes and also offers metabolic testing for the bike and run, movement assessments, run video analysis and physical therapy and craniosacral therapy services.

$96.00 - Buy Now