Intermediate Iron Man- 24 weeks (Workout Builder)

Average Weekly Training Hours 09:59
Training Load By Week
Average Weekly Training Hours 09:59
Training Load By Week

You are ready, it's time. You have finished an Ironman or maybe a few. You are ready to go for a strong finish. You know you can finish the event, and you are ready to push a bit, stretch the horizon and give it some gusto. If that's you? Then this is your plan. You are going to be focused ,and have to train hard. You are going to need some time as well and 12+ hours a week will do it. You'll need a power meter, a heart rate monitor or a pace based device, but I figure you already have all those by now anyhow, or you would be looking at this advanced plan. Get focused. Get this plan and go for it.

Sample Day 1
1:30:00
76.3TSS
ENDURANCE Ride (1:30)

WU: 10-15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
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MS1: Endurance ride. Set a pace at Endurance (Power Z2, HR Z2, RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 5-15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 2
1:00:00
64.4TSS
TEMPO 1 x 45 (1:00) 0' WU

WU: None Today!
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MS1: 45 minutes rolling at TEMPO (Power Z3, HR Z3, RPE 3-4) .
This is a little tough, but you can do it!
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CD: 15 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 3
0:55:00
Continuous swim

WU: 15 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 35-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
Total: 55 minutes

Sample Day 4
0:45:00
30 minutes in heart rate zone 3.

Tempo. Warm up and then 30 minutes zone 3 heart rate continuous. Mostly flat. Heart rate will fall on downhills--that's OK.

Sample Day 5
0:45:00
200s variable pace

WU: Build effort on each rep.

50 swim, 50 kick, 50 swim, 50 kick, 50 swim.

MS: Each numbered set is done non-stop as a 200.

#1—100 easy, 50 mod, 50 fast (10”).

#2—50 easy, 100 mod, 50 fast (20”).

#3—50 easy, 50 mod, 100 fast (30”).

#4—100 fast, 50 easy, 50 mod (20”).

#5—50 fast, 100 easy, 50 mod. (10”)


CD: 150 easy with drills.

Total: 1400

Sample Day 6
3:00:00
183.6TSS
ENDURANCE/TEMPO Ride (3:00) 10' CD

WU: 15 minutes working from Active Recovery (Power Z1, HR Z1, RPE <2) training zone into Endurance (Power Z2, HR Z2, RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
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MS1: Endurance ride. Set a pace at ENDURANCE (Power Z2, HR Z2, RPE 2-3)/TEMPO (Power Z3, HR Z3, RPE 3-4) and hold this pace for the prescribed workout time.
Try not to spend much time over 85%, but if you have to go over on a hill or something, that's fine. Keep cadence in the 90-95rpm range.
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CD: 10 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2).

Sample Day 7
1:15:00
Trails, Zones 1-3.

Heart rate in zones 1-3 on trails. 'PROUD' form. Allow heart rate to rise to zone 3 on hills, but don't force it up.

Hunter Allen
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Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.