24-Week Ironman 140.6 Training Plan
24-Week Ironman 140.6 Training Plan
Length
25 Weeks
Plan Description
Training plan designed by White Pine Athletics' Head Coach Kyle McFarland
This is a 24-week, IRONMAN 140.6 structured training plan ideal for the intermediate to advanced triathlete aiming to race their fastest full IRONMAN 140.6 triathlon.
It is strongly recommended that you have previously completed at least an olympic or 70.3 distance triathlon, and can comfortably complete the following distances:
Swim: 1000 yds
Bike: 90 minutes
Run 50 minutes
This plan also includes swim, bike, and run benchmark testing to establish and update your training zones.
Details:
*Comprised of:
3-4 structured bike sessions per week
3 swim sessions per week
3-4 run sessions per week
Each session can be performed either inside or outside, and can be exported to devices such as Bryton, Garmin, Wahoo, Zwift, etc.
Included in the plan:
- Initial testing protocol
- Strength and mobility sessions
- Sessions that build on each other from week to week
- Helpful articles, tips and tricks
This plan also includes detailed race pace planning, general/basic race nutrition plan, race day/travel packing checklist, and access to discounts on additional White Pine Athletics coaching services.
Smart trainer or power meter is encouraged, heart rate monitor not required but strongly encouraged.
How it Works
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Workout and Analyze
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
02:14:00 | 01:45:00 |
|
Bike
x3
|
06:07:00 | 05:30:00 |
|
Run
x2
|
02:14:00 | 02:30:00 |
|
Day Off
x1
|
—— | —— |
|
Strength
x1
|
00:53:00 | 01:00:00 |
|
Brick
x1
|
00:41:00 | 00:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:14:00 | 01:45:00 | |
|
|
06:07:00 | 05:30:00 | |
|
|
02:14:00 | 02:30:00 | |
|
|
—— | —— | |
|
|
00:53:00 | 01:00:00 | |
|
|
00:41:00 | 00:45:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
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