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IRONMAN® Florida Intermediate 20 weeks, Starts 6/21/2021, by Power/HR with Structured WO

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Julie Dunkle, Co-Founder NYX Endurance

All plans by this Coach

Length

25 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

NYX Endurance Training Plans.

We’re a group of coaches who like to get our hands dirty. We believe in being in the arena, so that we can be the ultimate foundation for our athletes. NYX Training Plans have been created from our combined 20+ years of coaching experience as well as combined 28 Ironman finishes and 57 Ironman 70.3 finishes (and counting). While each coach has a different approach and coaching style, the structure of our plans is based on scientific, systematized progression that will best set you up for success and achievement.


About Julie Dunkle:

Julie is an 8x Kona Qualifer and has raced Ironman Coeur d’Alene 3, three times with 2 Kona Q’s and an Age Group Win. This plan is written from my personal experience on the race course coupled my athletes who have successfully finished. This plan is specific to the course, with flat aero rides and challenging runs to prepare you for this course specifically.


About the Plan:

This 20 week program is an Intermediate Plan for Ironman Athletes. It’s great for middle of the packers looking to improve their finishing time and placement!

A typical week has 3 swims, 3 bikes, 4 runs, and 2 strength sessions. Your days off are Mondays, your long rides are on Saturdays, and your long runs are on Sundays. There are bike-run (brick) workouts on most Saturdays. There are race simulation days to practice race day nutrition, hydration and ensure you are ready for a successful day. There is testing to set your swim, bike and run packing and HR ones.


Workout Distances & Durations:

Prior to starting this plan, you should have a base of an average of 6 hours of weekly training. It is a slow build to peak training.


-You will build in your max week to 18 hours of training
-4500 yards/meters as your longest swim
- 6 hours as your longest bike
- 2:45 hours as your longest run


All Workouts Are Structured Workouts!

The plan uses the TrainingPeaks structured workout feature, providing precise workout details including pace or heart rate targets for all segments/intervals within each workout. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. See this article for more information.


The NYX Mob and Discounted Training Plans

The NYX Mob is a subscription-based community of athletes who get to take advantage of NYX Endurance team benefits without committing to 1-on-1 coaching. For only $15 per month, Mob members get 20% off NYX training plans, access to our sponsor discounts and private Facebook group, along with many other benefits. You can join the Mob even if you are a member of another team or have another coach. Learn more about the NYX Mob here.


Have questions?

Email Coach Julie.


IRONMAN® and IRONMAN 70.3® are registered trademarks of World Triathlon Corporation (WTC).


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
Run x3
02:59:00 02:45:00
Bike x3
04:59:00 06:30:00
Swim x3
00:07:00 00:50:00
Strength x1
01:02:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
02:59:00 02:45:00
Bike
04:59:00 06:30:00
Swim
00:07:00 00:50:00
Strength
01:02:00 00:45:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Julie Dunkle

NYX Endurance

No matter who you are or what you’re training for, I believe that you’ll get the most out of your training and your life if you’re all in. Most of us balance work, family, and countless other priorities on top of our endurance hobby, myself included. My approach is to guide my athletes to find the balance that works best for their lives, and then be 100% committed to each piece of the puzzle.

Athletes that work best with me have heart, soul, and grit.


  • 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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