Beginner Ironman 4 week Introductory Base with Zone Testing - I.R.E.P.

Average Weekly Training Hours 07:00
Training Load By Week
Average Weekly Training Hours 07:00
Training Load By Week



This is one of the IREP ATHLETICS Classic Plans - With changing technology and resources are current most up to date plans can be viewed at 

***It is always recommended to see your physician before starting a new exercise program***

Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC, Anthony J Ross ATC, CSCS, M. Ed. IRONMAN Certified Coach and Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach plans incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


For more information about this plan :

Questions? Please visit or for performance and endurance questions email Coach Scott at: and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at:

Training for another race, trying to improve strength, lose weight, or dealing with a nagging injury? Visit for all of your training and fitness needs.


Sample Day 1
1 hr (20 x 1 min Intervals)

Main Set 20 x 1 minute Intervals

Sample Day 2
10 minutes of suck

MS:10 min build to all out

Sample Day 3
550 - 8 x 50's

Main Set is 8 x 50 on 45 second rest

Sample Day 4
40 mins - 10 x 20 Hard/40 Easy

10 x :20 hard / :40 Easy

Sample Day 5
2000 - 10 x 100 easy

2000 - 10 x 100 easy

Sample Day 6
1.5 hour Zone 2

Sample Day 7
20 min easy swim

Swim 20 minutes straight

The Training Plan Source Powered By IREP Athletics
The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.