Ironman 20 weeks for hilly event (Nice)

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Ironman 20 weeks for hilly event (Nice)

Author

Peter Naegeli

All plans by this Coach

Length

20 Weeks

Typical Week

3 Swim, 2 Bike, 3 Run

Longest Workout

1:30 hrs swim
6:00 hrs bike
2:30 hrs run

Plan Specs

triathlon ironman intermediate advanced masters power based hr based

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Summary

20 weeks plan to prepare an Ironman with some climbing, typically France or Switzerland for instance. bike is based on power, but can be modified on request. run is based on pace or HR. Swim is easy moderate hard.... if you have any questions you may contact me directly at info@kona-coaching.com, will be happy to help.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:28
Training Load By Week
Average Weekly Training Hours: 11:28
Average Weekly Breakdown

peter naegeli

kona-coaching.com

I offer individual triathlon and swimming coaching programs and work with you closely and intensively to achieve your goals. Online coaching is also possible. I am located in Switzerland near Neuchatel and have training groups in Biel
Coaching is based on your feedback, defined by RPE, HR or Power. up to you.
Get in touch with me to learn more. English, German and French speaking.

Sample Day 1

1:00:00
2900m
kona15_1

400 pull buoy
300m free
200m drills
100m kick
4x200m pull buoy+ paddles build per 200 rest 20''
8x100m crawl, clean technique
rest 20''
4x (25m quick / 25m relaxed)
200 easy

Sample Day 2

1:00:00
61.5TSS

Sample Day 2

1:30:00
61.7TSS
relaxed 90

Sample Day 3

1:00:00
3200m
kona15_2

400m free (75m swim/ 25m drills)
4x50m kick
10x100m free avec paddles IM pace RI 10 '' 10x100 free IM pace RI 10 ''
100 easy
8 x 50 as 25 quick/ 25m easy RI 10''
100 easy

Sample Day 4

0:40:00
46.8TSS
kona15_2run

Sample Day 5

1:30:00
73.3TSS
relaxed 90 + skills 5 / 5

dont look at the heart rate!

Sample Day 6

1:03:20
47.8TSS
10 x hill sprint

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