Intermediate IRONMAN® using TrainerRoad (20 Weeks, by Power & Pace)
Alison Freeman: USAT Level II Endurance, IRONMAN®, & TrainingPeaks Level 2 Certified Triathlon CoachAll plans by this Coach
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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 20 week program is an Intermediate Plan for 140.6 athletes. This plan is a good fit if you have successfully completed at least one 140.6-distance race in less than 13:00 prior to beginning this plan, and you are looking for a strong performance on race day.
A typical week has 2 swims (a 3rd is optional), 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 5. One race simulation day is included in week 16. There are benchmark workouts in weeks 5 and 13 to update your training zones.
Workout Distances & Durations:
Prior to starting this plan, you should have a good base of an average of 9-10 hours of weekly training for the past four weeks.
The first week of the plan includes 8 hours 40 minutes of training, plus two 45 minute strength sessions:
- 4300 yds/m of swimming / 2200 yds/m as your longest swim
- 4 hours of cycling / 2 hours as your longest bike
- 3 hours of running / 1 hour 20 minutes as your longest run
You will build in your max week to 17 hours 20 minutes of training, plus two 45 minute strength sessions:
- 7600 yds/m of swimming / 4600 yds/m as your longest swim
- 8 hours 45 minutes of cycling / 6 hours as your longest bike
- 5 hours 50 minutes of running / 2 hours 30 minutes as your longest run
All Bikes Are TrainerRoad Workouts!
Each weekday bike session is designed to be executed within TrainerRoad. Most are TrainerRoad’s built-in workouts - just search for the workout by name within the TrainerRoad app and start cycling! Some are “team” workouts which can be accessed by joining Coach Alison’s team in TrainerRoad. Long rides are structured workouts, intended to be executed outdoors, but if you need or want to execute them indoors, a TrainerRoad workout option is always provided. And due to the non-stop nature of indoor riding, those long rides are typically just a bit shorter when done on the trainer.
All Swims and Runs Are Structured Workouts!
The plan uses the TrainingPeaks structured workout feature for swims and runs, providing precise workout details, including pace targets, for all segments/intervals within each workout. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. See the Structured Workout Help Page for more information.
Coach Alison’s plans are designed to set you up for success!
The main goal of this plan is to fully prepare you for race day. Alison 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.
Email Coach Alison.IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:05 hrs||2:30 hrs|
|2:01 hrs||1:40 hrs|
|5:29 hrs||6:00 hrs|
|1:25 hrs||0:45 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||4:05 hrs||2:30 hrs|
||2:01 hrs||1:40 hrs|
||5:29 hrs||6:00 hrs|
||1:25 hrs||0:45 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter