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Ironman General fitness Pre-General Prep 4 weeks


Paul Le Grange

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4 Weeks

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Plan Description

General preparation base training can be quite stressful for the body especially if the athlete does not have good general fitness.

This 4 weeks of Pre - General Preparation base training is to prepare the Athlete for base training.

The final week of this plan will be used for baseline testing at the beginning of the training season.

The tests done in this week will be redone every 6 weeks to test and show how the athletes fitness has improved.

- Aerobic Endurance
-Anatomical readiness
-General fitness
-Baseline Testing

The General Preparation Base 1-2 (9 Weeks) plans are designed to follow on directly after this plan

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:38 hrs 1:00 hrs
0:56 hrs 0:45 hrs
2:54 hrs 2:40 hrs
Day Offx2
—— ——
0:30 hrs 0:30 hrs
0:45 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
1:38 hrs 1:00 hrs
0:56 hrs 0:45 hrs
2:54 hrs 2:40 hrs
Day Off
—— ——
0:30 hrs 0:30 hrs
0:45 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Paul Le Grange


As a senior manager at a UK city firm I spent hours sitting in front of a computer doing little to no exercise. In 2016 I decided enough was enough and I started triathlon training.

Having now completed multiple full IRONMAN and Half IRONMAN 70.3 Races I decided I wanted to help other reach the finish line and hear those words "You are an IRONMAN".

Balancing family, work and training can be really tough and having been there and done it I want to help others do it.