9 Month Intermediate IRONMAN Training Plan

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9 Month Intermediate IRONMAN Training Plan

Author

Phil Jarvis

All plans by this Coach

Length

36 Weeks

Typical Week

1 Strength, 3 Run, 2 Bike, 1 Day Off, 2 Swim

Longest Workout

1:30 hrs swim
4:00 hrs bike
4:30 hrs run

Plan Specs

triathlon ironman intermediate time goal power based hr based base period

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Summary

This is a specifically designed and road tested Training Plan used by many busy Age Group Athletes over the last 5 years. It builds fitness, strength and Power when followed consistently with a periodised strength and conditioning plan to complete that IRONMAN Race!

https://www.aerobicmonster.co.uk/coached-athletes

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:25
Training Load By Week
Average Weekly Training Hours: 11:25
Average Weekly Breakdown

Phil Jarvis

AerobicMonster.co.uk

Head Triathlon Coach Phil has been Coaching Triathlon since 2004 and is a fully Certified IRONMAN and British Triathlon Federation Coach. Phil has represented Great Britain at both Triathlon and Duathlon Age Group World Championships having finished a respectable 20th place at the World Sprint Triathlon Championships in Hamburg in 2007. Phil also competes in Cycling Time trials with personal bests of 20:42 for 10 miles, 52.57 for 25 miles, 1:52:51 for 50 miles and 3:59:59 for 100 miles.

Sample Day 1

1:00:00
5 * 6 mins @ 10 Race pace

Warm-up for 1000 m easy Jogging


Main set: 5 * 6 mins at just below your 10 k race pace. Rest interval between sets is 3 mins

Cooldown: 1000 m easy Jogging

Sample Day 1

1:00:00
Beginner 1

Warm-up 200m Freestyle Easy Main Set 8 * 50m (Rest Interval (RI) BETWEEN Each) 20s 5 * 100m (Rest Interval (RI) BETWEEN Each) 20s 8 * 50m(Rest Interval (RI) BETWEEN Each) 20s

Sample Day 2

1:30:00
Steady ride with 3 x 500W+ sprints

X 2 sprints 500w+ to wake up the legs after 30mins warming up
Work on cadence today > 90rpm. Steady power . Back off on any rises.
X1 sprint 500w+ to finish then 5mins easy.

Sample Day 3

1:00:00
Beginner 2

Warm-up 200m Freestyle Easy Main Set 8 * 50m (Rest Interval (RI) BETWEEN Each) 20s 4 * 125m (Rest Interval (RI) BETWEEN Each) 20s 8 * 50m(Rest Interval (RI) BETWEEN Each) 20s

Sample Day 3

1:00:00
Strength and Conditioning 1 Base

Each station is to be performed

20 sec exercise : 40 sec rest
1 exercise at a time
4 rounds on each exercise

1. High knees sprinting on the spot
2. Plyometric jump squats
3. Wide arm press ups
4. Squat to jump on deck then step off
5. Butterfly lunges
6. Tricep dips on deck/bench
7. Battle ropes
8. Alternate superman’s
9. Single leg static lunges on deck (one leg on floor one leg on deck)
10. Mountain climbers with rotating knees to opposite elbow

Sample Day 4

0:45:00
45 mins Easy Zone 2

HR no higher than Mid Zone 2. Concentrate on a quick cadence.

Sample Day 5

1:00:00
60 Mins: Fast Cadence / Low power

HIGH CADENCE low power. Focus on starting to breath faster – almost like race breath’s.. that removes the hydrogen irons fast and saturates the blood with oxygen.. great practice for the real thing..

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