TriSpecific Ironman Blueprint

Average Weekly Training Hours 11:45
Training Load By Week
Average Weekly Training Hours 11:45
Training Load By Week

This training plan is specifically tailored to Kristian Manietta's TriSpecific Ironman Blueprint plan, and is available for free to all individuals who own the package from http://www.trispecific.com. In addition to all TrainingPeaks daily workout calendar features, this plan includes a .pdf version of Kristian Manietta's "TS Ironman Blueprint" and associated documents.

Sample Day 1
2000m
Speed + HR Set (25s) 2x20x25

SWIM (2000m)
400 Easy w/u as 4x100 w/10sec rest between
8x50 Moderate with PB/CS + XS Paddles w/10sec rest between
Main Set - 40x25 (no toys) as
#1, 20x25 as 1 Fast, 3 Easy
#2, 20x25 as 2 Fast, 2 Easy
- all with w/10sec rest between
2x100 easy c/d with PB/CS w/10sec rest between

* This swim is a speed and heart rate session. Itʼs going to help promote a recovery response from the weekend aerobic sessions with the short fast efforts. The shorter repeats also help lay down better stroke motor patterns as your stroke doesnʼt have as much time to ʻfall apartʼ. Aerobic endurance happens as a by product!

Sample Day 1
0:45:00
TS Strength & Core Session

Perform the below as follows:
Set 1. Rotational Push ups + Walking DB Lunges
Set 2. Inverted Rows + SHELC
Set 3. Bridge + Knee's-Chest + Spiderman + Handwalk

1 set of each set with 30" rest between exercises and 60' between Sets.

Sample Day 2
0:49:59
Power Intervals (Intro)

Power Intervals
30min w/u easy, cadence ~ 75-85rpm
5 x 1min Power Intervals at 40-45rpm with VERY HARD resistance/ 1min very easy recovery between.
10min Easy c/d

* This session will be responsible for developing significant cycling strength year round as, it teaches you to recruit dormant muscle fibers. It also helps mitigate the catabolic (breaking down) effects of long endurance training done on the weekend. Since 50% of the set is recovery, your aerobic system is not taxed by this workout.
*This session is not possible on ʻfluidʼ trainers as you cannot get the resistance high enough to be effective. There is a work-around via lightly feathering your rear brake to addfurther resistance or can be done on a ʻspinʼ bike at the gym.

Sample Day 3
2000m
Aerobic 50's

SWIM (2000m)
40x50m
First 6 & last 6 as easy w/u & c/d
- The rest are ALL Max SUSTAINABLE pace
- Aiming for dead arms
- 5 sec rest after each
* Use Tyr Catalyst or Mentor paddles, size XS.
* Get the biggest pull buoy you can find or use Core Shorts.

* This set allows us to get the FULL aerobic benefits of swimming non-stop but with extra benefits of a little rest between efforts to maintain good form. No need to smash yourself on this set. We are aiming for tired arms not lungs! Plus the ability to hold your best time that you can hold for the duration of the set.
* This is a 'benchmark' set. Take note of total time to complete set including recovery and you can track this to see it come down.

Sample Day 3
0:30:00
30min Progressive Paced

20min Easy
5min Moderate
5min Easy
- Use this week to count and note where you are stride rate wise, i.e. count how many times one foot hits the ground per minute. We are aiming for 96 steps per foot, per minute (Please see plan notes about this skill).

* These progressive paced runs are all about pacing and holding form - focus on keeping stride rate high as this is what keeps you running well in the later stages of the race. A thing to remember is that the ʻrealʼ training effect takes place at the back end of sessions!

Sample Day 4
0:58:00
Strength Endurance

(Strength Endurance)
20min easy w/u
3x5min Moderate in big chain ring with 1min easy spin after each effort.
- Aim for 50-60rpm
20min easy c/d

* This session focuses on building specific strength endurance and the ability to push a bigger gear/lower cadence in long races. ‘Mod’ strength intervals in the earlier part of the program are introductory and help prepare your ligaments and joints for a progressive increase in effort/ loading as you move through the program. This session will build up and become much more race specific over time, and can be done either on the road, trainer or on a stationary bike/ergo etc.

Sample Day 4
0:45:00
TS Strength & Core Session

Perform the below as follows:
Set 1. Rotational Push ups + Walking DB Lunges
Set 2. Inverted Rows + SHELC
Set 3. Bridge + Knee's-Chest + Spiderman + Handwalk

1 set of each set with 30" rest between exercises and 60' between Sets.