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IRONMAN 140.6 ST GEORGE 2020 TRAINING PLAN // 15 WEEKS // INTERMEDIATE to ADVANCED

Author

Ryan Falkenrath

All plans by this Coach
No Ratings

Length

15 Weeks

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Plan Description

IRONMAN 140.6 ST GEORGE 2020 TRAINING PLAN // 15 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
5:09 hrs 3:20 hrs
3:31 hrs 1:15 hrs
6:17 hrs 6:15 hrs
—— ——
0:28 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
5:09 hrs 3:20 hrs
3:31 hrs 1:15 hrs
6:17 hrs 6:15 hrs
—— ——
0:28 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

1:00:00
2286m
0.74TSS
SWIM // 500's // 2500

SWIM // 500's // 5 x 500 // Set 1 easy // Set 2 Medium // Set 3 Hard // Set 4 Medium // Set 5 Easy

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

Sample Day 2

1:05:30
6mi
87.69TSS
RUN // THRESHOLD RUNS // GROUP B // 03x10 MIN

RUN // THRESHOLD RUNS // GROUP B // 03x10 MIN

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

Sample Day 2

0:50:00
2286m
1.91TSS
SWIM // DRILLS + SPEED + VOLUME // 2500 OPTION

SWIM // DRILLS + SPEED + VOLUME // 2500 OPTION

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

Sample Day 3

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 3

0:20:00
2mi
RUN // ZONE 3 // BRICK // 2 MILES

RUN // ZONE 3 // BRICK // 2 MILES

TOTAL DISTANCE AND AVG PACE ESTIMATED.
Adhere to plan intervals and effort.

Sample Day 4

0:44:00
4mi
22.19TSS
RUN // HILL REPEATS // 02 REPS PER SET

RUN // HILL REPEATS // 02 REPS PER SET
TOTAL DISTANCE AND AVG PACE ESTIMATED.
Adhere to plan intervals and effort.
PDF of workout attached.

Sample Day 4

0:50:00
2286m
1.91TSS
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.

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