IRONMAN 70.3 CHATTANOOGA 2020 TRAINING PLAN // 18 WEEKS // BEGINNER to INTERMEDIATE

Author

Ryan Falkenrath

All plans by this Coach

Length

18 Weeks

Typical Week

3 Swim, 1 Day Off, 4 Bike, 3 Run, 1 Strength

Longest Workout

1:05 hrs swim
3:45 hrs bike
2:20 hrs run

Plan Specs

triathlon ironman beginner intermediate masters weightloss multi day hr based strength

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Summary

IRONMAN 70.3 CHATTANOOGA 2020 TRAINING PLAN // 18 WEEKS // BEGINNER to INTERMEDIATE athlete

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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:34
Training Load By Week
Average Weekly Training Hours: 11:34
Average Weekly Breakdown

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!

Back to Plan Details

Sample Day 1

0:30:00
914m
2.3TSS
SWIM // 500's // 1000

SWIM // 500's // 2 x 500

DURATION AND AVG PACE ESTIMATED.
Adhere to plan effort and sets.

Sample Day 2

0:45:00
4.5mi
RUN // TEMPO // MILE REPEATS // GROUP C

RUN // TEMPO // MILE REPEATS // GROUP C

TOTAL TIME AND AVG PACE ESTIMATED.
Adhere to plan intervals and effort.
PDF of workout attached.

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 3

0:45:00
12mi
BIKE // Z2// 00 HOUR 45 MIN **OPTIONAL BIKE

BIKE // Z2 // 00 hour 45 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 3

0:45:00
1829m
1.1TSS
SWIM // ENTRY + PULL DRILLS // 2000 OPTION

SWIM // ENTRY + PULL DRILLS // 2000 OPTION

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

Sample Day 4

0:45:00
12mi
BIKE // Z2// 00 HOUR 45 MIN

BIKE // Z2 // 00 hour 45 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 4

0:40:00
4mi
26.9TSS
RUN // ZONE 2 + STRIDES // 00 HOUR 40 MIN

RUN // ZONE 2 + STRIDES // 00 HOUR 40 MIN

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

IRONMAN 70.3 CHATTANOOGA 2020 TRAINING PLAN // 18 WEEKS // BEGINNER to INTERMEDIATE

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