Intermediate IRONMAN© Training Plan (med volume 7.5-15.5 hours, fully reusable, coach email support)
Chris Wallace - The Triathlon Coaching CompanyAll plans by this Coach
Intermediate IRONMAN© Training Plan – Medium Volume (24 weeks 7.5-15.5 hours per week, fully reusable, coach email support )
This plan is designed for athletes who can already swim for 45-60 mins non-stop, cycle for 2 hours non-stop and run for 75 mins and will work to build you up to complete a full distance triathlon. It is designed for athletes looking to move up to a long-distance event who have either completed some shorter distance triathlons or have some other endurance sports experience. Take a look at our complete beginner’s plan if you need to work up to the required base fitness here.
Each phase of the plan comes with detailed instructions and key areas of focus so you can fully understand how to train effectively and, possibly more importantly, why you are training this way at this particular point in the plan.
All bike and run sessions are built as structured workouts, which can be downloaded directly to your training device, Zwift, Trainer Road etc., to allow you to focus on the workout specifics rather than thinking about how to execute the next section.
Included in the plan are weekly descriptions of the aims for the week, race planning, nutritional advice and other race-focused advice to help you reach your race day feeling physically and mentally ready to take on the distance. A focused pre-plan testing week is also included setting all of your pace, heart rate and power zones.
All of our technique-based swim sessions come with full descriptions of the focus of the sessions, the key drills and advice on how to implement them into your sessions to gain the full effect to improve your stroke.
All of our plans come with email coach support from our experienced Ironman© and Training Peaks level 2 certified coach Chris who can be contacted here: email@example.com
We also offer an option to change plans if you feel you need more or less volume etc. We also offer a bespoke planning service to all athletes; if you need a plan built around your lifestyle, strengths and weaknesses but are not ready to have a coach, a bespoke plan is a great option; please get in touch, and we can build a plan that suits you firstname.lastname@example.org.
Key points of the plan:
- Starts at 8 hours a week (Swim 1:45, Bike 3:30 and run 2:45)
- Peaks at 15.5 hours a week (Swim 2:20, Bike 8:00 and run 5:15)
- Average of 3 swims, 3 bikes and 4 runs per week (including brick sessions)
- Longest Swim 1:30
- Longest Bike 5:30
- Longest Run 2:45
- 3 weeks build and 1-week recovery/test week
Recovery weeks are included to ensure you are always training sensibly and not creating too much excess fatigue, stopping you from performing at your best
This plan is based around heart rate for the run, power for the bike and pace/RPE for the swim, therefore a GPS watch with heart rate monitor and a power metre are required to get the best out of this programme. If you need a heart rate only, pace only or RPE based plan please check out our other available plans here.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- 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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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?