TBC/ Ironman - Power-Based Goal: 9:30 or Faster

Average Weekly Training Hours 20:21
Training Load By Week
Average Weekly Training Hours 20:21
Training Load By Week

This 12-week plan is designed for the highly experienced Ironman athlete who has a realistic goal of a 9:30 or faster finishing time. This is the ultimate plan for the highly experienced and competitive Ironman triathlete (do not purchase this plan if your goal is slower than 9:30). A bike power meter with power zones established is required. To find out more about how to determine your power zones click on the "Using Heart Rate, Power & Pace" link underneath Joe Friel's picture on this page (or at http://tinyurl.com/kwnlh8). This plan was designed by Joe Friel using the principles described in his books--The Triathletes Training Bible and Going Long. Before starting this plan you should be doing long runs of at least 2.5 hours and rides of at least 4 hours. The swims are 75 minutes and shorter. The emphasis of this plan in the first 5 weeks is on the bike gradually shifting to the run for the following 5 weeks. Swimming remains rather consistent throughout. Volume is relatively high at about 20 hours per week (plus or minus 3 hours with recovery periods in weeks 4 and 8). Key swims are scheduled for Tuesdays and Thursdays. Quality bike rides and runs are on Tuesdays, Thursdays and the weekends. There is a BIG day of training at the ends of weeks 3 and 7 with about 8 hours of combined swimming, biking and running (with 90 minute rest-nutrition breaks between) to help prepare you for the stresses of the race. The run taper begins 3 weeks before the race with the bike taper starting 2 weeks out and the swim tapering the week of the race. The week of the race may be customized by following simple instructions that week to fit either a Saturday or Sunday race. By purchasing this plan you become a TrainingBible Coaching-supported athlete and may direct questions to the coaches at TrainingBible. Within a week of purchasing the plan you will receive emailed instructions for how to seek help.

Sample Day 1
0:30:00

Functional exercises for core strength and stretching. Otherwise, stay off of your legs today all you can.

Sample Day 2
1:15:00

WU: Start slow and gradually build pace/effort.
4 x 200 done as 100 swim, 100 kick
10 x 50 done as 25 drill (your limiter), 25 swim
MS: 8 x 200 (10”) at T-pace + 5 sec
CD: 200 easy. Stretch out your stroke
Total 3100

Sample Day 2
1:00:00

BT: Cruise intervals. On a moderate hill ( about 4-6% grade) run 4-5 x 5 minutes uphill. Build to heart rate 3-4 zones. Recovery is your descent time. Keep descents very slow and easy. Good form!

Sample Day 2
1:15:00

Masters. Concentrate on form--NOT fitness! Move to a slower lane than usual.

Sample Day 2
2:30:00

Ride in 1-2 power zones, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.

Sample Day 3
1:00:00

Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. (Count 30 left foot strikes. Your time on left foot strike #30 should be 19-20 seconds. No faster. No slower.) On the recoveries skip 60 times (30 skips each leg alternating--as kids skip). Also include walking in recoveries. Perfect form! Zone 1 cool down.

Sample Day 3
1:00:00

Ride a rolling course at FTP on the climbs. Otherwise, heart rate 1-2 zones. Mostly in saddle on hills to build & maintain hip strength.