Intermediate IRONMAN© PEAK ONLY (med volume 5:45-12:00 hours, fully reusable, coach email support)
Chris WallaceAll plans by this Coach
Intermediate IRONMAN© Peak Phase - (medium volume 5:45-12:00 hours, fully reusable, coach email support)
This plan is designed for athletes who can already swim for 45-60 mins non-stop (approx. 1:45 - 2:00 per 100m average), cycle for 5 hours non-stop and run for 2:30 hours, and you should have already put the bulk of your work in and be confident that you can cover the distances required for this type of event. It is designed to allow you to peak for your upcoming race, focussed on the final 3 weeks running into your Ironman© triathlon. This plan takes you from your peak training load and tapers down to allow you to shed your built-up fatigue and get you ready to peak for your race day. Take a look at our full and phase-specific Ironman© training plans if you are looking for the complete programme or a follow on planhere.
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 this plan are the key sessions that will allow you to hold on to the fitness you have already gained yet reduce the volume enough for you to recover from the stresses of training, bringing you to race day fully fresh and ready to race.
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 quite ready to have a coach yet, 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 12:00 hours a week (Swim 2:15, Bike 5:10 and run 4:30)
- Tapers to 5:45 hours for race week (Swim 1:30, Bike 2:45 and run 1:30)
- Average of 3 swims, 3 bikes and 3 runs per week)
- Longest Swim 1:10)
- Longest Bike 2:00)
- Longest Run 1:00)
- 3 weeks taper to race week in week 3
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 x2
|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?