Rebecca Romero - Olympic Gold MedallistAll plans by this Coach
This training plan has been created by Rebecca Romero (Olympic Gold & Silver Medallist, World Champion (Rowing and Cycling) and Kona Age Grouper) and Nick Lloyd (Great Britain Rower, 9th in ITU Age Group Triathlon Worlds 2001, Kona Age Grouper and 9hr15 Iron Distance athlete).
This 30 week plan is designed to take you to a fitness level to allow you to competitively complete a Long (Iron) Distance Triathlon event (3.8k swim, 180k bike. 42k run).
It incorporates a lot of interval based training to keep the training time to a minimum whilst still getting your body fit enough, strong and resilient enough to cope with the demands of the event. It includes our PDF of exercises to help develop the strength to maintain an aerodynamic position for extended periods.
Who is this Plan for?
This plan is aimed at an athlete who has already completed in triathlon or another sport previously and so has a fitness base already in place. The bike sessions are built around the use of a Power Meter and so really this is needed to gain the maximum benefits from following the plan.
Time required peaks at 19 hours. But the average for the 30 weeks is 12.5 hours per week
The plan is based around 4 week cycles with 3 weeks building the training volume and/or intensity followed by a recovery week. This week will allow your body to adapt to the stress placed upon it and come back stronger and ready for the next cycle.
Every applicable session has a workout designer, so enabling you to export to Garmin or Wahoo devices as well as exporting to Zwift workout builder. They also include descriptive text to guide you through each session as clearly as possible.
Sample Swim Session
Sample Bike Session
How it Works
Training Plan Sample Week
Average Weekly Breakdown
Day Off x1
|Workouts Per Week
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?
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