30 week to Iron Distance Triathlon - Intermediate with Rowing (reusable)
Rebecca Romero - Olympic Gold MedallistAll plans by this Coach
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This training plan has been created by Rebecca Romero (Olympic Gold & Silver Medallist, World Champion (Rowing and Cycling) and Kona Age Grouper Competitor) and Nick Lloyd (Great Britain Rower, 9th in ITU Age Group Triathlon Worlds 2001, Kona Age Grouper and 9hr15 Iron Distance athlete).
This 30 week plan is designed to take you to a fitness level to allow you to competitively complete a Long (Iron) Distance Triathlon event (3.8k swim, 180k bike. 42k run).
It incorporates a lot of interval based training to keep the training time to a minimum whilst still getting your body fit enough, strong and resilient enough to cope with the demands of the event.
Who is this Plan for?
This plan is aimed at an athlete who has already completed in triathlon or another sport previously and so has a fitness base already in place. The bike sessions are built around the use of a Power Meter and so really this is needed to gain the maximum benefits from following the plan.
1 rest day per week
3 swims per week
3 bikes per week
3/4 runs per week
Time required peaks at 16 hours. But the average for the 30 weeks is just under 11 hours per week.
|Plan||Average Hours |
|Peak Hours |
The plan is based around 4 week cycles with 3 weeks building the training volume and/or intensity followed by a recovery week. This week will allow your body to adapt to the stress placed upon it and come back stronger and ready for the next cycle.
Every applicable session has a workout designer, so enabling you to export to Garmin or Wahoo devices as well as exporting to Zwift workout builder. They also include descriptive text to guide you through each session as clearly as possible.
Sample Swim Session
Sample Bike Session
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:36 hrs||5:00 hrs|
|3:02 hrs||1:30 hrs|
|2:55 hrs||2:30 hrs|
|1:52 hrs||1:05 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||4:36 hrs||5:00 hrs|
||3:02 hrs||1:30 hrs|
||2:55 hrs||2:30 hrs|
||1:52 hrs||1:05 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor