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Intermediate IRONMAN© PEAK ONLY (med volume 5:45-12:00 hours, fully reusable, coach email support)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Chris Wallace

All plans by this Coach

Length

3 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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: plansupport@tcc.wales


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 bespokeplans@tcc.wales.


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

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
02:13:00 01:06:00
Bike x4
04:03:00 02:00:00
Run x4
02:60:00 01:30:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
02:13:00 01:06:00
Bike
04:03:00 02:00:00
Run
02:60:00 01:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Chris Wallace

The Triathlon Coaching Company

I come from a swimming teaching and coaching background and have been working with athletes for many years to help them reach their full potential. I understand the needs, worries and stresses of the busy professional.
Whether you are a current or aspiring age group championship qualifier or a complete novice, I'm here to help. I work with athletes all over the world, participating in all distances of triathlon.


  • 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.

Refund Policy

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.

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