Advanced Iron Man- 24 weeks

Average Weekly Training Hours 00:23
Training Load By Week
Average Weekly Training Hours 00:23
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 top ten. Be in the hunt, push yourself and be competitive, maybe even get a taste of the podium. 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
2:00:00
Welcome!

Welcome to your advanced level iron man 24 week training plan!!


Today is going to be an easy day, just riding and getting ready for the week ahead:

WU: 15 minutes

MS: 1.5 hour at endurance pace.

CD: 15 minutes

Sample Day 2
1:15:00
Tempo, 40' at Level3

Warm up. Then ride 40 minutes non-stop at Level3 on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero.

Sample Day 3
0:40:00
200s

WU:
2 x 100 descending times (30”).
2 x 50 kick with second one faster (30”).
MS:
3 x 200 fast with 50 kick easy between 150s.
100 kick steady.
CD: 100 easy swim.
Total—1200

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

Tempo. Warm up and then 20 minutes zone 3 heart rate continuous. Mostly flat. Heart rate will fall on downhills--that's OK.

Sample Day 5
0:45:00
Aerobic ints

WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 100 (10”) moderate.
Rest 2 minutes.
Kick 300 steady.
6 x 25 relaxed speed (15”).
CD: 200 easy swim.
Total: 1500

Sample Day 6
3:00:00
Weekend endurance/Tempo-build

WU: 15-20 minute warm-up and just getting the legs moving.

MS: The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid endurance/tempo miles will do that. Ride for about 2.5 hours with watts between 130- 160. At times, it's an easy effort, and others it's a nice solid fast pace. Keep cadence in the 90-95rpm range.

CD: Solid 10-15 minutes of easy riding, before you get home and make that recovery shake. Stretching after the ride also.

Sample Day 7
1:00:00
Fartlek, trails

Fartlek. Warm up well. On trails run fast and slow as you feel like it. All heart rate zones. Allow time for cool down.

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.

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