Intermediate 11 Week Ironman

Average Weekly Training Hours 14:04
Training Load By Week
Average Weekly Training Hours 14:04
Training Load By Week

This plan is for an intermediate level Ironman triathlete with three or more Ironman races completed. This plan is designed for mid season and assumes the athlete already has completed a base period and a couple of shorter races. The plan is also designed for athletes who are preparing for a second Ironman race in one season. The plan features an initial transition week to prepare the athlete for the two 3-week blocks of heavy race-specific training and a 3-week taper.

Sample Day 1
0:55:00
18.64mi
Tempo Bike

This is your first session of the transition week, which is designed to prepare you for the first 3-week block of heavy training.
Gradually increase the pace over the first 5km until you're cycling at Z3 effort. Then, complete three 6km beyond threshold sustained surge efforts with a 1km Z1 recovery interval. Remainder of session at Z3.

Sample Day 2
0:48:00
3000m
Tempo Swim.

Z3 effort sustained for duration.

Sample Day 2
1:10:00
9.94mi
Sustained Run

Z3 effort sustained for duration.

Sample Day 3
2:15:00
43.5mi
Tempo Bike

Sustain a steady Z3 effort for the first 10km before increasing the pace gradually over the next 5km until you're at your threshold pace. Sustain this for another 30km before easing back to Z3; maintain this for the remainder.

Sample Day 4
1:00:00
3700m
Interval Swim

Interval. Main set #1: 1000m. 1:30 rest. Main set #2: 8 x 100m on 1:45. 1:30 rest. Main set #3: Inverted pyramid: 1 x 400, 1 x 300m, 1 x200m, 1 x 100m, 1 x 200m, 1 x 300m, 1 x 400m. Each with 30 second recovery.

Sample Day 4
1:04:59
9.32mi
Tempo Run

Tempo. Run the first 5km at Z2, the second 5km at Z3 and the final 5km at Z4/threshold.

Sample Day 5
0:15:00
Stretching

Stretching: upper and lower body.

Erik Seedhouse
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