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Ironman 16 Week Comprehensive Heart Rate Training Plan

Author

Patrick Walkington

All plans by this Coach

Length

18 Weeks

Plan Specs

triathlon ironman beginner intermediate advanced masters hr based pace based

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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)



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:37 hrs 2:30 hrs
4:42 hrs 6:00 hrs
1:36 hrs 1:00 hrs
0:26 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:37 hrs 2:30 hrs
4:42 hrs 6:00 hrs
1:36 hrs 1:00 hrs
0:26 hrs 0:30 hrs

Training Load By Week


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.

Sample Day 1

0:40:00
60.7TSS
Bike Test

This test is to determine your bike training zones (heart rate or power) to be used throughout the indoor bike sessions contained within this training plan.

Sample Day 3

0:30:00
Mobility & Foam Rolling

1) 2 x 10 sets of dips (a couch works well for this). 2) 2 x 10 left leg single glute hip bridges. 3) 2 x 10 right leg single glute hip bridges. 4) 20 push up taps. 5) 20 alternating split squats. 6) 20 alternating bird dogs. 7) 20 alternating arabesques. 8) 20 squats. 9) Lie flat on back, bend knees sliding feet up to the glutes. Lift one foot and rest it across the other leg just under the knee. Twist so the raised foot drops to the floor. Repeat 10 times and swap sides. 10) 10 x calve rolls with a foam roller (both calves together). 11) 10 x hamstring foam rolls (both hamstrings together). 12) 10 x quad foam rolls (both quads together). 13) 10 x left ITB foam rolls. 14) 10 x right ITB foam rolls. 15) Lie flat on back with foam roller across and under lower back. Bring knees up to 90 degrees and lift feet off the floor. Lower knees to the left side then the right side 20 times in total.

Sample Day 4

1:00:00
1700m
Introduction Swim

Race pace = sustainably quick.

30 seconds rest between each interval.

100m easy pace front crawl.
100m easy pace front crawl with pull buoy.
100m race pace front crawl.
100m easy pace front crawl.
6 x 200m race pace front crawl.
100m easy pace front crawl.

Sample Day 8

1:00:00
1900m
38.75TSS
Swim #1

Race pace = sustainably quick.

30 seconds rest between intervals.

2 x 100m easy pace front crawl.
8 x 200m race pace front crawl.
100m easy pace front crawl.

Sample Day 8

0:30:00
Road or Trail Run #1

Build up to running at or around your easy pace and no quicker!

Followed by 2 x 10 eccentric calf raises on the left leg, 10 eccentric calf raises on the right leg.

Sample Day 9

0:47:00
42.9TSS
Indoor Bike Session #1 (Heart Rate)

Make the easy very easy. Your target for the "easy" parts should be to see how low you can get your heart rate !!!

**** SEE BELOW FOR YOU ZONE SPECIFIC TARGET NUMBERS ****

Sample Day 10

0:35:00
Road or Trail Run #2

Build up to running at or around your easy pace and no quicker!

Followed by 2 x 10 eccentric calf raises on the left leg, 10 eccentric calf raises on the right leg.

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