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Ironman 140.6 Training Plan: HR & Power Based

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Ironman 140.6 Training Plan: HR & Power Based

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Kelly Ann McKechnie

All plans by this Coach

Length

24 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

This 24-week Ironman Training Guide is for any level of athlete with background in swimming, biking, and running.

As long as you can swim a 500 without stopping, have a bike and can run 15 minutes without stopping, this training plan can be used to get you to being a first time Ironman or being competitive in your race! Your discipline, execution, and willingness to be comfortable being uncomfortable are what will determine your outcome from this training plan.

There are strength workouts included in this training plan; if you are comfortable lifting, go for it! Otherwise it is not a necessity. If you do them, know that it will help you create more power across all three disciplines and keep your joints healthy in a repetitive sport such as triathlon.

Gear you will need (excluding lifting equipment):
-Pull Buoy
-Kick Board
-Power Trainer or Pedals
-HR monitor or smart watch with HR ability

The plan will start out relying on your THR and then transition into using power and pace based training. Since HR is a direct indicator of your effort and evolving fitness level, it will prevent you from over or under-training whereas plans only using power/pace can easily lead to either result.

The weekly TSS does not include the swims due to lack of athlete info. As you complete workouts, the system will gain insight into your fitness meaning the TSS levels will fill out.

If you have any questions or concerns while completing this training guide, please reach out to me via email: trikamtraining@gmail.com and I will get back to you as soon as I can!

Good luck, and happy training!

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:46:00 02:41:00
Swim x3
00:30:00 01:15:00
Bike x2
03:37:00 05:30:00
Strength x1
01:00:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Run
02:46:00 02:41:00
Swim
00:30:00 01:15:00
Bike
03:37:00 05:30:00
Strength
01:00:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

KellyAnn McKechnie

TRI KAM TRAINING LLC

Hello my name is Kelly Ann and I am a professional triathlete specializing in the Olympic, 70.3 & 140.6 distances. I am a mom, wife, certified personal trainer, health coach, strength & conditioning coach, and Ironman coach.

I offer high performance remote coaching. This style of training is entirely personalized to the athlete's schedule, time frame, goals, and abilities. Strength training is recommended and provided for your training.


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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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