140.6 Intermediate

Average Weekly Training Hours 11:26
Training Load By Week
Average Weekly Training Hours 11:26
Training Load By Week

The 20-week intermediate Ironman training plan is or the athlete who has already completed one or two iron distant (140.6) events. Ideally, the athlete using this plan should have completed a half iron distance (70.3) in 6:30 or faster.

Sample Day 1
1:15:00

Endurance
Ride on a flat to gently rolling course. Keep HR in Zone 1-2. Stand for 1’ out of every 10’ and raise HR to low Zone 3.

Sample Day 1
0:40:00

Endurance
Run on a flat course or treadmill. Keep HR in Zone 1-2. Focus on good form.

Sample Day 2
0:30:00

Endurance
Run on a flat course or treadmill. Keep HR in Zone 1-2. Focus on good form.

Sample Day 2
0:49:59
2286m

Endurance
WU:
•500 (1-20).
MS:
•500 pull (21-40).
•10x50 on 1’ rest (41-42/43-44/45-46/47-48/49-50/51-52-53/54-55-56/57-58/59-60).
•5x100 on 2’ rest (61-64/65-68/69-72/73-76/77-80).
CD:
•500 (81-100).

Sample Day 3
0:55:00

Power-Big Gear
WU: 15'.
MS: 12x1’ sprint, with 1' recoveries.
CD: 15'.

Sample Day 4
1:30:00

Assess Fitness-TT
WU: 30’.
MS: 30’ time trial.
CD: 30’.

Sample Day 4
0:36:00
1646m

Assess Fitness-TT
WU:
•200 (1-8).
•8x50 on 15” rest (9-10/11-12/13-14/15-16/17-18/19-20/21-22/23-24).
MS:
•1000 time trial (25-64).
CD:
•200 (65-72).

TriVault Multisport
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TriVault

We take into consideration all aspects of your life when designing a training program that is tailored to you and your specific needs.

TriVault provides full coaching services including: consultation to determine goals and race plan; custom training program; unlimited communication; race strategy development; development of heart rate training zones; discounts on multisport gear and equipment; and more.