Ironman Triathlon Training Plan - Level 9

Average Weekly Training Hours 14:35
Training Load By Week
Average Weekly Training Hours 14:35
Training Load By Week

When training toward the upper limits of what the human body can handle it’s all too easy to become overtrained. Choose this plan if you feel you could train as hard as anyone for an Ironman but want to be careful you don’t overtrain.

In the Level 9 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 9 plan begins with 8,500 yards of swimming, 6 hours and 10 minutes of cycling, and 3 hours and 3 minutes of running in Week 1. It peaks with 14,725 yards of swimming, 11 hours and 5 minutes of cycling, and 5 hours and 14 minutes of running in Week 22.

Sample Day 2
0:42:00
1920m
Swim Base

WU: 400 @ 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: 400 @ low aerobic intensity

Sample Day 2
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

Sample Day 3
0:42:00
1920m
Swim Base

WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 10 x 100 @ moderate aerobic intensity, RI=0:05
CD: 400 @ low aerobic intensity

Sample Day 3
0:45:00
Foundation Run 0:45

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
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
1:20:00
Brick Workout 1:00/0:20

WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity

Sample Day 5
1:10:00
Bike Power Intervals 1:10 (7x20)

WU: 10 minutes @ moderate aerobic intensity
MS: 7 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down)
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.