2 Week Ironman Taper Plan

Average Weekly Training Hours 14:02
Training Load By Week
Average Weekly Training Hours 14:02
Training Load By Week

This complete and easy-to-follow 3-week Ironman Taper Training plan is for the any athlete looking to complete their Ironman triathlon that is roughly 2.4mile swim, 112mile bike, and 26.2mile run. This plan will get you to the finish feeling fast, in form, and ready for race day.

Sample Day 1
1:00:00
Run--60min [optional]

Aerobic Base and Endurance
60min
--Zone 1-2
--Keep controlled and focus on good pace and form
Hydrate and Stretch afterwards

Sample Day 2
1:15:00
Run

Warm-Up:
20min build in effort to zone 2-3
5 x :20sec striders w/ :90sec walking recovery
----------
Main Set:
4 x
8min @ Zone 3 / Tempo Pace (comfortably fast)
2min walk recovery
----------
Cool Down:
10min easy
--stretch afterwards

Sample Day 2
1:00:00
3300m
Swim of 3300meters

Warm Up:
3 x 100 easy w/ :30sec rest
12 x 50 as (25 build / 25 easy) :20sec rest
----------
Main Set:
3 x 300m @ race pace w/ :45sec recovery
100 easy
3 x 400m @ slightly less then race pace w/ :45sec recovery
----------
Cool Down:
200 easy

Sample Day 3
1:15:00
Bike

Warm-Up:
20min (gradually increase cadence to 100rpm and moderate effort)
----------
Main Set:
5x as...
--5min Hill Repeats in Zone 4 at 90-95rpm (stay seated and in aero poisition as much as possible)
--3min recovery or on the descent
----------
Cool Down:
10-20min easy spin

Sample Day 3
1:00:00
2500m
Swim-2500m

Warm Up:
2 x 300 Choice
----------
Main Set:
3 x 150 pull w/ bouy (:20sec rest)
4 x 100 --Focus on good technique (:20sec rest)
4 x 200 Paddles (:20sec rest)
----------
Cool Down:
250 easy

Sample Day 4
1:00:00
Bike--EASY

Warm Up:
20min (EASY)
----------
Main Set:
3x (60 sec @ 100+ rpm :90sec ez)
5min easy
3x (90 sec @ 100+ rpm :60sec ez)
5min easy
2 x (:30sec Right Leg / :60sec Both / :30sec Left Leg / :60sec Both)
----------
Cool Down:
10min

Sample Day 4
1:00:00
Run--60min EASY

Aerobic Base and Endurance
60min
--Zone 1-2
--Keep controlled and focus on good pace and form
Hydrate and Stretch afterwards

Alan Murphy
|
TriGuy Multisport Triathlon Coaching, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, beginner, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

Personal Coaching to solve your specific and unique endurance sports challenges. Using my expertise in swimming, cycling and running to help endurance athletes unlock their full potential.