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12 week Ironman Training Plan-BASE period with POWER, 11-15 hrs/week

Author

Scott Iott

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Length

12 Weeks

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Plan Description

This is a 12 week Ironman BASE Training Plan. Athletes should be able to run at least for 45 minutes, bike for 2 hours, and be able to make the swim cut off time prior to beginning this program. Each week there are three swims, four runs, and three bikes with Mondays being a recovery day. Weekly hours are between 11-15.

The first week of this plan calls for field testing. Athletes will use these tests to set their training zones. You will be able to use this plan with pace or power meter. A second round of field testing will happen in the 9th week of training.

This plan calls for a weekly brick workout on Saturday's and a long run on Sunday's. Longest ride is 6 hours and the longest run is 2.5 hours.

Included with the training plan is a document that defines all the training terms. Happy Training!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
3:44 hrs 2:30 hrs
Swimx3
2:52 hrs 1:19 hrs
Bikex3
4:24 hrs 4:30 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
3:44 hrs 2:30 hrs
Swim
2:52 hrs 1:19 hrs
Bike
4:24 hrs 4:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Scott Iott

SuperFly Coaching

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.