Ironman 1st Timer 24wks

Average Weekly Training Hours 10:09
Training Load By Week
Average Weekly Training Hours 10:09
Training Load By Week

This 25 wk training programme is designed for the Novice or Intermediate level Triathlete. This program is for someone with limited exprience, doing their first Iron-Distance* Triathlon. *Swim 3.8km (2.4mile), Bike 180km (112miles), Run 42.2km (26.2miles) You should have some athletic background, previous swimming experience and good general fitness is required. Paradise Tri would advise you to start this program after an easy/recovery week of training. TRAINING FOCUS** A combination of Strength - Power - Endurance There is limited High intensity training to avoid Over-Training and Injury Risk. Weekly hours :- 5.5hrs - 16.5hrs (Peak Volume *Week 22)

Sample Day 2
1:00:00
1500m
Swim Build 1

w/up 100 Fr, 50 Br, 50 Fr, 50 Bck, 50 Fr M/S 5 x 50 20R (60-80% effort) 60s Rest 5 x 25 10R (25 100% / 25 Easy) 60s Rest X2 Repeat Main set C/dwn 2X (25 Bck, 25 Br, 50 Fr)

Sample Day 2
0:40:00
Endurance 40

W/up to Zone 2 Over varried Terrain 90-95 rpm, Zone 2 Easy Steady Ride

Sample Day 4
0:49:59
Endurance 50

W/up to Zone 2 Over varried Terrain 90-95 rpm, Zone 2 Easy Steady Ride

Sample Day 4
1:00:00
1500m
Swim Build 2

w/up 2X (25 bck, 25 fr, 25 br, 25bck, 25 fr) m/s 5 x 100 30R (maintain same pace for all) 30s Rest 10 x 50 15R (maintain same pace for all 10) c/dwn 200m (change stroke every 25m, continous swim)

Sample Day 6
1:00:00
1600m
Swim Build 3

w/up 100 fr, 50 br, 100 fr, 50 bck, 50 free m/s 300m 60R, 250 45R, 200 30R, 150 20R, 100 10R, 50 c/dwn 25 bck, 25 br, 50 fr

Sample Day 6
1:00:00
Endurance 60

W/up to Zone 2 Over varried Terrain 90-95 rpm, Zone 3 Easy Steady Ride

Sample Day 9
1:00:00
1600m
Swim Build 4

W/up 25 back /25 free 25 breast / 25 free 25 back / 25 free X 2 MAIN SET 1 x 300 60 sec Rest 1 x 200 30 sec Rest 1 x 100 60 sec Rest bewteen 1st and 2nd set Repeat Main Set COOL DOWN 100 mixed continous stroke

Paradise Triathlon
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Paradise Triathlon Training

I like to develop the athletes into having an understanding of What, Where, When and How they should be doing each session, repetition, set or interval. For the athlete to stand on the start line and say "I deserve to be here......"

Paradise Triathlon Training is providing a Coaching and Consultancy service www.paradisetri.co.uk for more details