IRONMAN® Training Plan - Beginner and Masters - 24 Weeks - Sunday Race - Structured
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
๐๐๐๐๐๐๐:
This is a 24 week Ironmanยฎ training program intended for the beginner and Masters age group triathlete.
๐๐จ๐๐ฅ:
The goal is to gradually build fitness while building confidence. Every week has a focus and every workout has a purpose. Bike and run workouts can be loaded onto your training device and swim workouts are timed based on your individual threshold speed.
With the busy athlete in mind, weekday workouts have light volume, which can be split between morning, afternoon, or evenings. Weekends include the long ride and run. I am happy to make modifications to workout days as requested.
By the end of the 24 week training cycle, you will have a high level of fitness required to successfully complete an Ironmanยฎ event.
๐๐๐๐๐๐๐๐๐๐ ๐๐๐๐๐๐๐๐
This plan incorporates TrainingPeaksโ structured workout feature with heart-rate based workouts on the bike and run, and pace-based workouts for swim. This feature allows for workouts to be exported to some device models, such as Garmin, which will guide you through the training sessions.
๐๐ฎ๐ซ๐๐ก๐๐ฌ๐ ๐จ๐ ๐ญ๐ก๐ข๐ฌ ๐ฉ๐ฅ๐๐ง ๐ข๐ง๐๐ฅ๐ฎ๐๐๐ฌ:
โ Structured workouts (Plan can be used with and/or without this feature)
โ Triathlon Training Manual
โ email access to a coach
I want to wish you luck with your training and racing this season and thank you for using this training program
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x4
|
3:23 hrs | 3:30 hrs |
Swim
x3
|
0:11 hrs | 1:30 hrs |
Bike
x3
|
5:07 hrs | 6:00 hrs |
Brick
x1
|
—— | —— |
Strength
x1
|
0:55 hrs | 1:00 hrs |
Custom
x1
|
—— | —— |
Day Off
x1
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
3:23 hrs | 3:30 hrs | |
|
0:11 hrs | 1:30 hrs | |
|
5:07 hrs | 6:00 hrs | |
|
—— | —— | |
|
0:55 hrs | 1:00 hrs | |
|
—— | —— | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS