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

Author

Scott Proscia, BS ATC M.Ed and Anthony Ross, CSCS ATC

All plans by this Coach

Length

4 Weeks

Typical Week

3 Bike, 2 Swim, 4 Run

Longest Workout

0:50 hrs swim
2:30 hrs bike
1:15 hrs run

Plan Specs

triathlon ironman

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Summary

CertsDesigned for: The aspiring triathlete that has set the stellar goal of completing an Ironman. This plan is 4 weeks long and will begin to prepare your body and mind for the rigors of the Ironman triathlon. This is just one block of training and should not be taken as a complete training plan to be race ready. Please visit our website to learn more about complete periodized training plans.

https://www.thetrainingplansource.com/triathlontrainingplanschedule

 


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


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


Logos


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., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


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


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


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Stats

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

The Training Plan Source Powered By IREP Athletics

The Training Plan Source Powered By IREP Athletics

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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.

Back to Plan Details

Sample Day 1

1:16:00
Bike Power/Lactic Threshold Test

Figure out your Functional Threshold Power/HR. Be sure your body is rested, this is like a short race effort. Allen and Coggan's protocol is as follows in Exercises & Intervals

Sample Day 2

0:19:59
20 min easy swim

Swim 20 minutes straight

Sample Day 3

1:00:00
1hour easy ride

1hr zone 2

Sample Day 4

0:45:00
1737m
1500 Yard/Meter Time Trial

Main Set: 1500 Meter/Yard Time Trial

Sample Day 5

3mi
3 mile Easy

3 miles or 30 minutes which ever comes first

Sample Day 6

1:00:00
1hour easy ride

1hr zone 2

Sample Day 7

1:04:59
Run Functional Threshold Pace/HR Test

Protocol to establish functional threshold pace and heart rate zones. ENJOY!

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

$49.99 - Buy Now