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26 week to Iron Distance Triathlon - Intermediate (reusable) -v1.1

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Rebecca Romero - Olympic Gold Medallist

All plans by this Coach
No Ratings

Length

26 Weeks

Refund Policy

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?
Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

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Overview
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 26 week plan is designed to take you in 6 months 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.

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.


The basics:
1 rest day per week
3 swims per week
3 bikes per week
3/4 runs per week


Time required peaks at 16 hours. But the average for the 26 weeks is exactly 11 hours per week.

Other Details

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 Week

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Sample Swim Session

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Sample Bike Session

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See our running plans here

Rebecca Romero




Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:52 hrs 5:00 hrs
3:02 hrs 2:30 hrs
3:03 hrs 1:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
4:52 hrs 5:00 hrs
3:02 hrs 2:30 hrs
3:03 hrs 1:30 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Romero Performance

Romero Performance

Romero Performance offers triathletes and cyclists of all abilities the opportunity to achieve their dreams, and learn from one of the most unique sports persons in the world. Programmes are based upon the principles that Rebecca has used during her time in both the British Olympic Rowing and Cycling Teams. (Two of the most successful sports teams in the sporting world). These experiences and techniques allowed Rebecca to train herself and qualify for the Hawaii Ironman in 2012.

Sample Day 1

1:00:00
76.4TSS
TS - 1hr -FTP Test or Ramp Test

FTP test - Or Ramp test

If you have access to Zwift or TrainerRoad then you can use their Ramp Test session to get your FTP.

If not the standard 20 min FTP test below can be used.
This is ideally done with power, but we can get your average heart rate from the 20 minute test to calculate zones. If you can note the resistance level ( or number of turns from when roller touches tyre, usually 1.5 turns) and gear used on the turbo then when this is repeated we can see progression (speed or cadence). Make sure you check tyre pressure before starting so can make sure this is the same each time too.

WARM UP:
18 mins as:-
3min at effort of 2/10
3min at 3/10 Warm-up
3min at 4/10
3min at 5/10
3min at 6/10 Tempo (race pace)
3min at 7/10 Strong effort
3min at 2/10 Recovery
PREP SET:
4 x 1min Fast pedal (low effort) with 1min recovery
3:00 Recovery at 2/10
FTP TEST:
20mins aim is to go as hard as possible for 20 minutes. So gauge your effort from the start so you can give it all for last five minutes.
COOL DOWN:
3 mins easy pedalling

Sample Day 2

2900m
Prep-Test- 60min (2700m - 3200m)

This test session marks the start of the technique phase of the plan.

You will need a front snorkel, fins, pull buoy.

After a warm up and a brief posture and alignment section. The session uses some short intervals to get you ready for the 1000m Time Trial.

This time trial is purely to get a benchmark of your swim ability so that at the end of the technique phase we can see your progress.

Sample Day 2

0:45:00
49.9TSS
EN - 30mins - General Endurance

An easy/steady run at a comfortable, conversational pace, about one to two minutes per mile slower than your 5K pace if you know it. These runs are meant to strengthen muscles, build endurance, and burn fat, but the key is to keep the effort conservative so you're not getting too fatigued or at risk of injury.

Sample Day 3

1:00:00
73.1TSS
Base-Sess1-60mins 6 x 20sec 200%FTP

Recovery Week

This session uses short but very high intensity intervals.

This very high intensity lets you (your muscles) experience high intensity without casing too much muscular damage or physiological stress.

Over time these intervals will increase and it will make longer lower intensity intervals feel easier.

Sample Day 4

1:00:00
3000m
65TSS
Prep-Posture7-Split 500s -60min (2700 - 3200)

This is the first phase of 3 in this technique component of the year.

You will need a front snorkel, fins, pull buoy, paddles and kickboard.

The focus is on posture in this first month to ensure your body is held flat and on the surface of the water. This is to minimise drag so that the power generated is not wasted on poor posture in the water.

The main idea of this posture phase is to ensure your head, bum and heels are all in contact with the surface of the water.

Whilst kicking and swimming think about pulling your belly button in and imagining you are trying to get it as close as possible to your back.

Also think about clenching your buttocks to ensure your legs are held high and your body flat.

Sample Day 4

0:45:00
52.1TSS
EN - 45mins - General Endurance

An easy/steady run at a comfortable, conversational pace, about one to two minutes per mile slower than your 5K pace if you know it.

These runs are meant to strengthen muscles, build endurance, and burn fat, but the key is to keep the effort conservative so you're not getting too fatigued or at risk of injury.

Sample Day 5

1:00:00
65.8TSS
BaseWk1-Sess2-60mins 4 x 8min 88-94% FTP

This session has 4 x 8 min intervals in the sweetspot wattage range

In each interval you start at 94% FTP and perform 3 steps down to 88% FTP.

Between the intervals a 4 minute recovery at 40-50%

$45.00 - Buy Now