NEW: Ironman Build-Peak-Race Period (Power) 15-17 hrs/wk

Average Weekly Training Hours 13:31
Training Load By Week
Average Weekly Training Hours 13:31
Training Load By Week

This 12-week Ironman Build-Peak-Race period training plan was designed by Joe Friel based on the principles described in The Triathlete's Training Bible. It may be used by either over-50 or under-50 athletes. Start this plan exactly 12 weeks before your Ironman race weekend (race week is the 12th week of the plan). Following this plan will prepare you for your Ironman by including the most important elements used by Joe in training IM athletes. Note that this is a challenging training plan for the intermediate to advanced triathlete with most weeks of 15 to 17 hours (but also note that recovery weeks every third week and pre-race taper weeks are considerably less demanding).

To start this plan you should have completed at least one Iron-distance race and have a goal of improving your personal best race time or finishing strongly.

You must have a power meter for bike workouts. Run workout intensities are mostly heart rate-based with occasional options calling for goal IM pace or effort. Swim workout intensities are based on T-times (pace per 100) or perceived exertion. Your training zones should be established before starting this plan. (For detailed description of how to set your zones for heart rate, power or pace go to http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html.)

This plan is simple to follow and is written in every day triathlon language as you can see in the PREVIEW. Suggestions are made throughout to guide you in making training and race planning decisions.

The plan was created using the TrainingPeaks "Workout Builder" format. That means the workouts may be uploaded to a device (power meter, heart rate monitor, indoor trainer, etc) or app to help you follow it precisely. For more information on compatible devices and apps and how to export the workouts from this plan to them go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export. (It's not necessary to upload the workouts in order to use this plan.)

When purchasing this plan if you check the box to share your email address with Joe Friel when prompted you will receive two follow-up emails from him with more information about your plan and you will also be able to contact him should you run into a problem. Your email address won't be used for anything else. Also, after your event please provide feedback on how this plan worked out for you.

Sample Day 1
0:30:00
Strength Maintenance.

Strength Maintenance: Warm-up 5-10 minutes. Then do 2 sets of Strength Maintenance (SM) weight lifting. First set is light (12 reps with 15 repetition-max "RM" load). Second set is heavy (3-6 reps with 6RM load). Cool down 5-10 minutes spinning on a stationary bike in easy gear or resistance at high rpm. This should be a very brief workout. For details turn to Chapter 13 in The Triathlete's Training Bible. Or go here: http://www.trainingbible.com/bkp-all/pdf/Triathlon_Strength_Program.pdf.

Sample Day 8
0:30:00
Strength Maintenance.

Strength Maintenance: WU 5-10 minutes. Then do 2 sets of Strength Maintenance (SM) weight lifting. First set is light (12 reps with 15RM load). Second set is heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. This should be a very brief workout. For details turn to Chapter 13 in The Triathlete's Training Bible. Or go here: http://www.trainingbible.com/bkp-all/pdf/Triathlon_Strength_Program.pdf.

Sample Day 11
1:15:00
77.7TSS
ME1. Sweetspot Intervals 1.25h (2x20min) Power (Brick).

BT: Road or trainer. Sweetspot intervals. Warm-up about 15 minutes. Then on race set-up bike do 2 x 20 minutes on a gradual uphill or gently rolling to flat course (or into a headwind) at 88-93% of FTP zone. Aero position. 5 minute recovery between intervals. Cool down easily in zone 1.

Sample Day 14
3:00:00
147TSS
ME3. Second Workout of BIG DAY 3h (2h) power.

Second Workout of BIG DAY.
BT: Ride 3 hours total. Warm-up 20-30 minutes. Then ride 2 hours steady at planned race IF (Intensity Factor). You will probably be in the range of about 60-70% of FTP. But some athletes can ride a higher percentage (if under about a 5-hour bike split) and some lower (if over about a 7-hour bike split). Eat and drink on the bike just as you will in the race. Cool down easily for the last 30 minutes.

Sample Day 14
0:45:00
47.5TSS
ME3. First Workout of BIG DAY 45min.

First Workout of BIG DAY.
WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up.
MS: 30-minute steady swim. Swim without stopping. Look up every few strokes the same as you do when swimming open water to sight landmarks.
CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
Total: 45 minutes

Sample Day 15
0:30:00
Strength Maintenance.

Strength Maintenance: Warm-up 5-10 minutes. Then do 2 sets of Strength Maintenance (SM) weight lifting. First set is light (12 reps with 15 repetition-max "RM" load). Second set is heavy (3-6 reps with 6RM load). Cool down 5-10 minutes spinning on a stationary bike in easy gear or resistance at high rpm. This should be a very brief workout. For details turn to Chapter 13 in The Triathlete's Training Bible. Or go here: http://www.trainingbible.com/bkp-all/pdf/Triathlon_Strength_Program.pdf.

Sample Day 36
0:30:00
Strength Maintenance.

Strength Maintenance: Warm-up 5-10 minutes. Then do 2 sets of Strength Maintenance (SM) weight lifting. First set is light (12 reps with 15 repetition-max "RM" load). Second set is heavy (3-6 reps with 6RM load). Cool down 5-10 minutes spinning on a stationary bike in easy gear or resistance at high rpm. This should be a very brief workout. For details turn to Chapter 13 in The Triathlete's Training Bible. Or go here: http://www.trainingbible.com/bkp-all/pdf/Triathlon_Strength_Program.pdf.

Joe Friel
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Joe Friel Coaching

An endurance coach since 1980 Joe Friel has worked with triathletes, cyclists, and runners around the globe. He trains coaches and assists various national federations and national Olympic team staff. He also consults with professional athletes and sports-related businesses. Coach Friel occasionally offers personal camps and seminars for clubs and teams. He has authored 16 books on training including the best-selling Training Bible series. He is currently not accepting coaching clients.