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Ironman 16 Week Comprehensive Heart Rate Training Plan


Patrick Walkington

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18 Weeks

Plan Description

This is a comprehensive 16 week Ironman plan. The plan is tried and tested by many athletes of all abilities with great success. All sessions are written in easy to understand language with no unnecessary jargon. Email support included if required. Week 1 is test week to determine your bike training zones (heart rate or power) and your target run paces to be used throughout this plan. Week 16 is a recovery week to get you up and moving again after your goal Ironman race. All indoor bike sessions are Zwift and either heart rate or power meter compatible. All outdoor rides have an alternative indoor bike session if the weather is bad or if you’re short on time that day. Weekly hours average out to around 11 hours per week and most weeks consists of 2 swims (never over 2km each), 4 runs (never over 2 hour 30 minutes each) and 3 bike sessions (never over 6 hours long). In addition, there is 1 bodyweight/foam rolling S&C session per week included in the plan. Swims are pool based. Open water swims can be added to replace pool swims. Runs can be on the road or on trails. Outdoor bike sessions can be replaced with MTB rides of similar duration. In order to make best use of this plan, you should have some fitness base including being able to swim regular 2km swim sets, run for at least an hour non-stop and be able to ride for 3 hours non-stop. You will also need a swimming pull buoy and hand paddles, an indoor bike trainer (dumb or smart), a way of watching your heart rate or power when on the bike, a watch that shows running pace and a foam roller. Other than that, let’s crack on. Coach Pat (BSc Sport Science and Coaching / Level 3 Triathlon Coach)

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:38:00 02:30:00
Bike x3
04:42:00 06:00:00
Swim x2
01:37:00 01:00:00
Strength x1
00:27:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
02:38:00 02:30:00
04:42:00 06:00:00
01:37:00 01:00:00
00:27:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Patrick Walkington

Performance Tri Coaching

Hi. I'm a BT Level 3 High Performing Coach with Ironman University & Training Peaks accreditations. I have a Sport Science & Coaching Degree & understand why & how to do things properly. I've raced at every level & appreciate how to complete and compete in a triathlon. I coach a wide range of athletes from novices through to top end age groupers & offer Wattbike testing & analysis, bicycle servicing, bike fitting & anything else triathlon related. Please contact me for a no obligation chat.

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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.

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