Ironman 140.6 Training Plan: HR & Power Based
Ironman 140.6 Training Plan: HR & Power Based
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
24 Weeks
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 | |
|---|---|---|---|
|
|
02:46:00 | 02:41:00 | |
|
|
00:30:00 | 01:15:00 | |
|
|
03:37:00 | 05:30:00 | |
|
|
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
- 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.
- 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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