Ironman Triathlon Training Plan - Level 8

Average Weekly Training Hours 13:48
Training Load By Week
Average Weekly Training Hours 13:48
Training Load By Week

Choose this plan if you are experienced at the Ironman distance, you want to take your performance to the next level, and you're preapred to devote 18 average weekly hours to training.

In the Level 8 plan you will swim, cycle, and run each 4 times a week. This weekly workout schedule includes a bike-run brick workout, which takes place 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 8 plan begins with 8,100 yards of swimming, 5 hours and 40 minutes of cycling, and 2 hours and 48 minutes of running in Week 1. It peaks with 14,425 yards of swimming, 10 hours and 35 minutes of cycling, and 4 hours and 58 minutes of running in Week 22.

Sample Day 2
0:40:00
1829m

WU: 350 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 7 x 100 @ moderate aerobic intensity, RI=0:05
12 x 25 kick, RI=0:15
CD: 350 @ low aerobic intensity

Sample Day 2
1:00:00

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

Sample Day 3
0:40:00
1829m

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

Sample Day 3
0:45:00

WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sample Day 3
0:02:00

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

Sample Day 4
1:00:00

MS: Bike 45 minutes @ moderate aerobic intensity
Run 15 minutes @ moderate aerobic intensity

Sample Day 5
0:41:00
1875m

WU: 350 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15
12 x 25 kick, RI=0:15
CD: 350 @ low 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.