BEYOND TRAINING: Ancestral Athlete Iron Distance Plan

Author

Ben Greenfield

All plans by this Coach

Length

31 Weeks

Typical Week

2 Strength, 3 Custom, 5 Other, 2 Run, 3 Swim, 2 Bike

Plan Specs

triathlon ironman

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Summary

This "Ancestral Athlete" plan is based on the healthy training concepts that Ben Greenfield teaches in his book "Beyond Training" at http://www.BeyondTrainingBook.com

It relies on "underground" training tactics, high intensity interval training and a natural physically active lifestyle to allow for optimum endurance building and Iron Distance triathlon preparation without doing lasting damage to the body.

The plan includes detailed daily workouts, meals and all instructions you need to ensure there is zero guesswork.

This plan is perfect if you are a beginner to advanced triathlete who is limited on time (have about 8-12 hours per week to train), want to get the most bang for your buck out of training, and also want to ensure you stay completely healthy in the process of pursuing your endurance goals.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:00

Ben Greenfield

Ben Greenfield

I coach groups, teams and individuals from around the world for triathlon, cycling, swimming, running, obstacle racing, adventure racing, bodybuilding, muscle gain, fat loss, anti-aging and cognitive performance.

A full list of my consultation, coaching and training services is at http://greenfieldfitnesssystems.com, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.

Back to Plan Details

Sample Day 1

0:03:54
Full Body Range of Motion & Recovery, Intermediate to Advanced

Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand.
Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits.
Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 8

0:03:54
Full Body Range of Motion & Recovery, Intermediate to Advanced

Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand.
Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits.
Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 15

0:03:54
Full Body Range of Motion & Recovery, Intermediate to Advanced

Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand.
Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits.
Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 22

0:03:54
Full Body Range of Motion & Recovery, Intermediate to Advanced

Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand.
Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits.
Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 134

0:03:54
Full Body Range of Motion & Recovery, Intermediate to Advanced Levels

Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand.
Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits.
Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 162

0:03:54
Full Body Range of Motion & Recovery, Intermediate to Advanced Levels

Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand.
Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits.
Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 190

0:03:54
Full Body Range of Motion & Recovery, Intermediate to Advanced Levels

Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand.
Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits.
Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

BEYOND TRAINING: Ancestral Athlete Iron Distance Plan

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