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IRONMAN 140.6 TULSA 2020 TRAINING PLAN // 21 WEEKS // INTERMEDIATE to ADVANCED

Author

Ryan Falkenrath

All plans by this Coach
No Ratings

Length

21 Weeks

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Plan Description

IRONMAN 140.6 TULSA 2020 TRAINING PLAN // 21 WEEKS // INTERMEDIATE to ADVANCED athlete

This plan will include higher load (volume, intensity and frequency) of workouts with multiple 2-a-day workouts and bricks.

Please see our terms, definitions and sample workouts page for more insight to our plans.

This plan is event location specific to prepare you best for the course you will encounter.
If this plan doesn't exactly fit your life schedule, please contact us and we can advise on personalized plans as well.

Before starting the plan, you must be relatively fit, injury free and with no health concerns. Consult with your doctor before starting any training plan.

All run and bike workouts have been built within TrainingPeaks to be Garmin sync compatible.
All workouts have a PDF of the workout attached to save or print.

Questions? Visit www.SetThePaceTriathlon.com or email Ryan directly at info@setthepacetriathlon.com,



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:49 hrs 1:30 hrs
6:09 hrs 6:15 hrs
4:43 hrs 3:40 hrs
—— ——
0:31 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
2:49 hrs 1:30 hrs
6:09 hrs 6:15 hrs
4:43 hrs 3:40 hrs
—— ——
0:31 hrs 0:45 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Ryan Falkenrath, USAT Level 1 Coach, IRONMAN U Certified Coach, IRONMAN U Regional Coach Board

www.SetThePaceTriathlon.com

I am focused on getting athletes with zero experience to the finish line of their first triathlon and helping experienced athletes get to the next level. Athletes goals are my #1 priority when I develop training plans and implement practices into workouts. If you’re not happy, I’m not happy!

Sample Day 1

0:45:00
1829m
0.67TSS
SWIM // MIX and MATCH sets // 2000 STRAIGHT

SWIM // 2000 STRAIGHT // MIX and MATCH sets to preference // not hard effort // just distance

Time and average pace estimated.

Sample Day 2

1:00:00
17mi
48.9TSS
BIKE // Z1/Z2+Z3/Z4 MIX // 01 HOUR

BIKE // Z1/Z2+Z3/Z4 MIX // 01 HOUR

DISTANCE AND SPEED IS ESTIMATED.

Follow workout directions and ignore estimated speed and distance.
PDF of workout attached.

Sample Day 2

0:45:00
4.75mi
RUN // SPEED // 5k for TIME

RUN // 5k for time

Duration and pace estimated.

Sample Day 3

0:45:00
1829m
77.99TSS
SWIM // BUOY SETS // 2000 OPTION

SWIM // BUOY SETS // 2000 OPTION

Duration and avg pace estimated. Adhere to plan protocol.
PDF of workout attached.

Sample Day 4

1:00:00
17mi
BIKE // Z2// 01 HOUR 00 MIN

BIKE // Z2 // 1 hour 00 minutes @ Z2 (below race effort) @ 85+ rpm

DISTANCE AND SPEED ESTIMATED. Perform to time.

Best performed outdoors OR on Zwift or other smart trainer course type with varied terrain that best matches planned race terrain.

Sample Day 5

0:50:00
2286m
SWIM // CLEAN ENTRY DRILL SETS // 2500 OPTION

SWIM // CLEAN ENTRY DRILL SETS // 2500 OPTION


Duration and avg pace estimated. Adhere to plan protocol.
PDF of workout attached.

Sample Day 5

0:50:00
5mi
33.6TSS
RUN // ZONE 2 + STRIDES // 00 HOUR 50 MIN

RUN // ZONE 2 + STRIDES // 00 HOUR 50 MIN

Total distance and avg speed estimated. Adhere to the workout protocol and ignore avg pace estimate.

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