Beginner/Intermediate IRONMAN® (16 Weeks, by Heart Rate & Pace)

Author

Alison Freeman: USAT Level II Endurance, IRONMAN®, & TrainingPeaks Level 2 Certified Triathlon Coach

All plans by this Coach

Length

17 Weeks

Typical Week

3 Swim, 2 Other, 1 Day Off, 3 Bike, 4 Run, 2 Strength

Longest Workout

1:50 hrs swim
6:00 hrs bike
2:30 hrs run

Plan Specs

triathlon ironman beginner intermediate hr based pace based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.


STRUCTURED PLANS. PROVEN RESULTS.

Coach Alison’s plans are designed to set you up for success! She incorporates training strategies with proven success to ensure that your fitness is where it needs to be when you toe the start line. Don’t spend your time worrying about whether you’re training correctly - put your trust in the plan so all you need to worry about is executing.


About the Plan:

This 16 week program is a Beginner/Intermediate Plan for 140.6 athletes. This plan is a good fit if you have successfully completed at least one 70.3-distance race in less than 6:30 OR have successfully completed at least one 140.6-distance race in less than 14:30 prior to beginning this plan, and you are looking for more than just to finish the event.

A typical week has 3 swims, 3 bikes, 3 runs, and 2 strength sessions. Your days off are Mondays, your long rides are on Saturdays, and your long runs are on Sundays. There are bike-run (brick) workouts on most Saturdays beginning with week 2. One race simulation day is included in week 12. There are benchmark workouts in week 5 to update your training zones.


Workout Distances & Durations:

Prior to starting this plan, you should have a good base of an average of 8-10 hours of weekly training for the past four weeks.

The first week of the plan includes 9 hours of training, plus two 30 minute strength sessions:
- 6000 yards/meters of swimming / 2350 yards/meters as your longest swim
- 3 hours 50 minutes of cycling / 2 hours as your longest bike
- 2 hours 45 minutes of running / 1 hour 15 minutes as your longest run

You will build in your max week to 18 hours of training, plus two 30 minute strength sessions:
- 9000 yards/meters of swimming / 4350 yards/meters as your longest swim
- 8 hours 45 minutes of cycling / 6 hours as your longest bike
- 5 hours 40 minutes of running / 2 hours 30 minutes as your longest run


All Workouts Are Structured Workouts!

The plan uses the TrainingPeaks structured workout feature, provided precise workout details including pace or heart rate targets for all segments/intervals within each workout. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers, as well as into trainer software such as Zwift. See the Structured Workout Help Page for more information.


A Website Just for Coach Alison’s Athletes!

Coach Alison’s website, linked within the training plan, provides a wide range of information for her athletes. From training zones to understanding TrainingPeaks data to fueling guidelines to Zwift routes, her website is a resource that will support your training journey from start to finish.


Have questions?

Email Coach Alison.


IRONMAN® and IRONMAN 70.3® are registered trademarks of World Triathlon Corporation (WTC).

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 13:21
Training Load By Week
Average Weekly Training Hours: 13:21
Average Weekly Breakdown

Alison Freeman

D3 Multisport

A goal without a plan is just a wish. D3 Multisport Coach Alison Freeman is a USA Triathlon Level II Endurance Certified, Ironman Certified, and TrainingPeaks Level 2 Accredited Coach. She has proven success getting first-time 70.3 and Ironman-distance athletes to the finish line, as well as proven success with time improvement for experienced 70.3 and Ironman-distance athletes.

Back to Plan Details

Sample Day 1

1:00:00
2350m
60TSS
Sweet Spot #14 4x3 MS1250

4 sets: 150-100-50 ... Total MS=1250
OK to use paddles for the 4th set

Sample Day 1

1:00:00
54.5TSS
VO2 #1.i by HR: 12x1'

12x 1'

Sample Day 2

0:30:00
Strength: Preparation Phase, 30'

https://docs.google.com/document/d/14U7caWBPGw7MNcaNEau8MmMTpWL_N9cmAA5aT1aOIEo/edit?usp=sharing

Sample Day 2

0:50:00
58.9TSS
Fartlek Run #4.i: 10x1'

Sample Day 3

0:55:00
2150m
Speed #7 6+6 MS950

6*75-200-6*50 ... Total MS=950

Sample Day 3

0:50:00
40.8TSS
Endurance Bike w Drills by HR

Sample Day 4

0:30:00
Strength: Preparation Phase, 30'

https://docs.google.com/document/d/14U7caWBPGw7MNcaNEau8MmMTpWL_N9cmAA5aT1aOIEo/edit?usp=sharing

Beginner/Intermediate IRONMAN® (16 Weeks, by Heart Rate & Pace)

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