IRONMAN® Coeur d'Alene - Starts Feb 8th, 2021 - Beginner (20 Weeks, by Heart Rate & Pace)
Alison Freeman: USAT Level II Endurance, IRONMAN®, & TrainingPeaks Level 2 Certified Triathlon CoachAll plans by this Coach
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NYX Endurance Training Plans.
We’re a group of coaches who like to get our hands dirty. We believe in being in the arena, so that we can be the ultimate foundation for our athletes. NYX Training Plans have been created from our combined 20+ years of coaching experience as well as combined 28 Ironman finishes and 57 Ironman 70.3 finishes (and counting). While each coach has a different approach and coaching style, the structure of our plans is based on scientific, systematized progression that will best set you up for success and achievement.
About the Plan:
This 20 week program is a Beginner Plan for 140.6 athletes. It’s great for first-timers!
A typical week has 3 swims, 3 bikes, 3 runs, and 2 strength sessions. Your days off are Mondays, your long rides are on Saturdays, and your long runs are on Sundays. There are bike-run (brick) workouts on most Saturdays beginning with week 5. One race simulation day is included in week 16. There are benchmark workouts in weeks 5 and 13 to update your training zones.
Workout Distances & Durations:
Prior to starting this plan, you should have a good base of an average of 7-8 hours of weekly training for the past four weeks.
The first week of the plan includes 7 hours 30 minutes of training, plus two 30 minute strength sessions:
- 4350 yards/meters of swimming / 1650 yards/meters as your longest swim
- 3 hours 10 minutes of cycling / 1 hour 30 minutes as your longest bike
- 2 hours 25 minutes of running / 1 hour as your longest run
You will build in your max week to 17 hours 30 minutes of training, plus two 30 minute strength sessions:
- 8000 yards/meters of swimming / 4000 yards/meters as your longest swim
- 9 hours of cycling / 6 hours 30 minutes as your longest bike
- 5 hours of running / 2 hours 30 minutes as your longest run
All Workouts Are Structured Workouts!
The plan uses the TrainingPeaks structured workout feature, providing precise workout details including pace or heart rate targets for all segments/intervals within each workout. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. See this article for more information.
A Website Just for Coach Alison’s Athletes!
Coach Alison’s website, linked within the training plan, provides a wide range of information for her athletes. From training zones to understanding TrainingPeaks data to fueling guidelines to Zwift routes, her website is a resource that will support your training journey from start to finish.
The NYX Mob and Discounted Training Plans
The NYX Mob is a subscription-based community of athletes who get to take advantage of NYX Endurance team benefits without committing to 1-on-1 coaching. For only $15 per month, Mob members get 20% off NYX training plans, access to our sponsor discounts and private Facebook group, along with many other benefits. You can join the Mob even if you are a member of another team or have another coach. Learn more about the NYX Mob here.
Email Coach Alison.
IRONMAN® and IRONMAN 70.3® are registered trademarks of World Triathlon Corporation (WTC).
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:21 hrs||2:30 hrs|
|2:33 hrs||1:45 hrs|
|5:37 hrs||6:30 hrs|
|0:57 hrs||0:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||3:21 hrs||2:30 hrs|
||2:33 hrs||1:45 hrs|
||5:37 hrs||6:30 hrs|
||0:57 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor