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12 week POWER BASED IRONMAN build plan- ADVANCED

Author

Scott Iott

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Length

12 Weeks

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Plan Description

This 12-week plan is written for an athlete who wants to be competitive at the Ironman distance. This plan requires the use of a power meter device AND an athlete that has already established their power training zones.

Athletes intersted in this plan should already have a minimum duration on their long rides of 4 hours, a long run of 2.5 hours, and a swim at least an hour.

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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x6
5:18 hrs 1:15 hrs
Run x6
5:43 hrs 3:00 hrs
Bike x4
8:43 hrs 5:00 hrs
Strength x1
0:27 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Swim
5:18 hrs 1:15 hrs
Run
5:43 hrs 3:00 hrs
Bike
8:43 hrs 5:00 hrs
Strength
0:27 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Scott Iott

SuperFly Coaching

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

$99.99 - Buy Now