Ironman Triathlon Training Plan - Level 4

Average Weekly Training Hours 11:22
Training Load By Week
Average Weekly Training Hours 11:22
Training Load By Week

The Level 4-6 Ironman training plans are custom made for those who want to do more than just finish an Ironman. Perhaps you are returning to an Ironman event you have done in the past and you want to better your time. Or maybe you even have an ambition to earn a qualifying slot for the Hawaii Ironman World Championship. These training plans will help you achieve such goals in a time efficient way that still allows you to please your boss and enjoy your family. Choose the Level 4 training plan if you are not accustomed to a training load of 10 workouts per week (including a bike-run brick) but feel you are ready for such a schedule now.The plan features 3 swims, 3 rides, 3 runs, and a bike-run brick workout per week. The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks. The plan is 24 weeks long. The base, build, and peak phases last 8 weeks apiece. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half Ironman in Week 20. The Level 4 plan begins with 4,750 yards of swimming, 4 hours and 45 minutes of cycling, and 2 hours and 23 minutes of running in Week 1. It peaks with 10,375 yards of swimming, 8 hours and 40 minutes of cycling, and 3 hours and 45 minutes of running in Week 22.

Sample Day 2
0:32:00
1463m
Swim Base

WU: 350 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
8 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Sample Day 2
1:00:00
Bike Power Intervals 1:00 (6x20)

WU: 10 minutes @ moderate aerobic intensity
MS: 6 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Sample Day 3
0:40:00
Foundation Run 0:40

WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sample Day 3
0:02:00
Running Strides (2x20)

MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today's main run workout.

Sample Day 4
0:55:00
Brick Workout 0:45/0:10

MS: Bike 45 minutes @ moderate aerobic intensity
Run 10 minutes @ moderate aerobic intensity

Sample Day 5
0:30:00
1372m
Swim Fartlek + Sprint

WU: 350 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
8 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Sample Day 5
1:00:00
Foundation Bike 1:00

WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Matt Fitzgerald

I offer a wide selection of readymade training plans for runners and triathletes training for events of all distances. Custom plans are also available.