Ironman 140.6 Intermediate Triathlete 24 weeks
Carrie Smith, PT, DPT, USAT and IRONMAN Certified CoachAll plans by this Coach
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This 24 week plan is designed for the intermediate Ironman 140.6 athlete. It is recommended that you have previously completed an Ironman distance triathlon in the past, have been training consistently for the last three months, and can complete the following distances:
Swim: 1500 yd workout (with shorter intervals and breaks)
Bike: 1.25 hours
Run or Run Walk 45 min
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 two swims (longest peaks at 5000 yds or m), three bikes (longest peaks at 6.5 hours), four 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. The plan will start with a six week preparatory phase with a gradual increase in training. Then 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 firstname.lastname@example.org
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:22 hrs||0:30 hrs|
|4:58 hrs||6:30 hrs|
|2:15 hrs||3:00 hrs|
|1:00 hrs||0:20 hrs|
|1:35 hrs||1:40 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:22 hrs||0:30 hrs|
||4:58 hrs||6:30 hrs|
||2:15 hrs||3:00 hrs|
||1:00 hrs||0:20 hrs|
||1:35 hrs||1:40 hrs|