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IRONMAN® Training Plan | 12 Week Intermediate | Heart Rate | Coach Email Support & PT

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IRONMAN® Training Plan | 12 Week Intermediate | Heart Rate | Coach Email Support & PT

Includes Structured Workouts

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

Learn More about Structured Workouts.


Karen Parnell L3 BTF Coach & IRONMAN Certified

All plans by this Coach


12 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

Welcome to your 12 week IRONMAN® training plan! with Dryland Swimming Options

This is a 12 week periodized training plan to get you in good shape for your next IRONMAN®. This plan is for athletes with two years or more experience of triathlon racing – or at least be an experienced and capable swimmer, cyclist and runner able to comfortably complete a 2km swim, 40km cycle and a 12-14km run as you start this plan.

That will give you the training base you need to progress. Ideally, you’ll have raced a triathlon up to a minimum of Olympic distance and were also active at least in a "maintenance mode" since the COVID19 related lock-down but you want a structured preparation for the last period. As this plan consists of only the last 12 weeks leading up to race day.

- Heart Rate Sessions for Garmin, Zwift etc
- Dryland swim options in first 3 weeks
- Strength and Conditioning to help prevent injuries from a NASM Certified Personal Trainer
- Training and race tips
- Video and written session plans
- Bike 2 Run and Swim 2 Bike Bricks

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.

It requires on average 10.5 hours of training a week. At the peak it requires 15 hours per week. The plan includes race and training tips.

The rhythm of the training is 3 week build; week 4 recovery.

These 12 weeks provide the perfect balance of challenging training and time efficiency. It features swim, bike, run and S&C sessions and a bike-run brick workout per week. There is an optional tune-up race scheduled: a 70.3 IRONMAN® in Week 4, which can be a simulated or virtual race.

You should consult your doctor before embarking on any physical fitness training.

The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towards the latter half of the program. The bike sessions could be done either outdoors or indoors, the same goes for the running sessions. We would strongly advise that you do spend as much time as possible training outdoors so that you get time training in similar conditions to those that you will be racing in.

I would strongly advise that you do as much Open Water swimming as you can in preparation for your race. All triathletes benefit greatly from getting the experience of what it is actually like to swim in open water with other swimmers. It is arguably the most daunting part of the race for all triathletes.

My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.

Good luck with your training and IRONMAN® race!

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:53:00 02:30:00
Bike x3
05:18:00 05:30:00
Swim x3
00:07:00 00:40:00
Strength x2
00:57:00 01:00:00
Day Off x1
—— ——
Other x1
00:07:00 00:10:00
Brick x1
00:02:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
03:53:00 02:30:00
05:18:00 05:30:00
00:07:00 00:40:00
00:57:00 01:00:00
Day Off
—— ——
00:07:00 00:10:00
00:02:00 00:20:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Karen Parnell Level 3 BTF & IRONMAN Certified Coach


I'm Karen Parnell, IRONMAN® Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM PT & WOWSA Level 3 & ASA Open Water Swimming Coach. Nivel 3 Técnicos Federados FATRI España. World Triathlon Coaching Female Triathletes Certified

Together we will meet your goals.

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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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