IRONMAN® 25 Week Intermediate
Tony RichAll plans by this Coach
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IRONMAN can be an exciting event and a daunting challenge for beginners. Facing this challenge and succeeding is what makes it such an incredible personal accomplishment. Getting to the start line well prepared and with a solid game plan gives you a lot more confidence for the day. Enjoy this training plan, intended for experienced IRONMAN athletes who want to prepared to be competitive with themselves or other entrants.
The program incorporates 10 average training hours and peaks at 18 training hours. The program includes 6 weeks of Base training followed by 14 weeks of building and 5 weeks of peak training. There's a recovery week every 4 weeks and Field Testing workouts are every 6 weeks. The longest run at peak is 3 hours. The longest bike at peak is 100 miles. The longest swim at peak is 90 minutes. The program builds up to two big training weekends in weeks 21 and 22, where one of those weekends the triathlete completes 70% to 75% of the IRONMAN Bike and Run distance across two consecutive weekend days.
There's a recovery week every 4 weeks and Field Testing workouts are every 6 weeks.
In addition to the 25 week program, the entire system consists of two eBooks (The T3 Triathlon ebook as well as the Swimming for Triathletes ebook) that will act as your users guides to triathlon training, nutrition, race nutrition and the training program. The system includes the Performance Console of spreadsheet tools and calculators.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:05 hrs||3:00 hrs|
|2:50 hrs||1:30 hrs|
|5:28 hrs||6:00 hrs|
|0:27 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:05 hrs||3:00 hrs|
||2:50 hrs||1:30 hrs|
||5:28 hrs||6:00 hrs|
||0:27 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor