Last 16 weeks for Ironman Wisconsin

Average Weekly Training Hours 09:28
Training Load By Week
Average Weekly Training Hours 09:28
Training Load By Week

This plan is a 16 week build period leading up to Ironman Wisconsin.

The plan is based on 10-12 hours weekly volume, and assumes the athlete already has a solid base training of at least 4 months and can comfortably ride a century.

Sample Day 2
Long-short at T-pace

3 x 50 descend pace.
100 drills of your choice.
4 x 300 at T-pace (30”).
50 kick easy.
4 x 150 at T-pace (30”).
50 kick easy.
4 x 50 at T-pace (30”).
50 kick easy.
CD: 100 easy swim.

Sample Day 3
Intervals, track, 4x800 @ 5b + 2 miles @ LT

BT: Track. Warm up +4 strides. Then run 4x800 meters (recover for 400 meters after each) at heart rate zone 5b. Then run 2 miles in heart rate zones 4-5a. Form! Record times & heart rates. Otherwise, heart rate zones 1-2.

Sample Day 3
Time trial, 2X 20 mins

BT: Warm-up well. Then, time trial on a course that takes about 20 minutes to complete. Record time & heart rate. Recover for 10 minutes and repeat. Make the second one the fastest. Otherwise, ride mostly in heart rate zones 1-3.

Sample Day 4
Recovery spin

Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Sample Day 5
Group ride

Group Ride.

Sample Day 5
Tempo TT, 5k

Tempo Time Trial. Warm-up about 15 minutes raising heart rate to 10 bpm below lowest heart rate in 5a zone. Then start 5k run all out.

Sample Day 6
Group ride, how you feel

BT: Group ride. Ride how you feel today: If tired, sit in at heart rate 1-3 zones; if fresh, ride race efforts in all zones. Be smart.

Tony Zamora
Endorphin Hub LLC

Tony Zamora is a USA Triathlon Level 2 coach, CEO, and founder of Chicago based Endorphin Hub LLC. Tony shares his lifelong passion for triathlon by working with athletes around the world looking to improve their health become inspired through endurance sports. From working with 1st time triathletes, to those looking to go for the podium, Endorphin Hub's motto is “Inspiring Lives, One Race at a Time”.

Follow us on Instagram @endorphinhubllc and on the blog at