Beginner Ironman 8 week Build - Be Ready to Respond, Evolve and Perform on Race Day
Author: IREP ATHLETICS
Length: 8 Weeks
Tags: triathlon, ironman
Typical Week: 3 Swim, 3 Run, 2 Bike, 1 Brick
Longest Workout:
1:20 hrs swim
5:00 hrs bike
2:00 hrs run
Author: IREP ATHLETICS
Length: 8 Weeks
Tags: triathlon, ironman
Typical Week: 3 Swim, 3 Run, 2 Bike, 1 Brick
Longest Workout:
1:20 hrs swim
5:00 hrs bike
2:00 hrs run
Beginner Ironman 8 week Build - Be Ready to Respond, Evolve and Perform on Race Day
This 8 week beginner Program is designed for someones first attempt at the 140.6 mile distance.
Individuals using this plan should meet the following criteria: Swim - can complete 1000yard swim or have competed at an Olympic Distance Triathlon Bike - can complete 2-2.5hr ride or have completed a 70.3 Triathlon Run - Can complete a 1-1.5hr run or have completed a Half Marathon
This program has the working athlete in mind with long runs and rides scheduled on the weekends.
If you have any questions on this plan or would like to upgrade to a custom feature please visit us at www.irepathletics.com
1-4 - 4-1
1 hr zone 2 work hills and allow heart rate to go into zone 3
Run out 5 minutes and back 5 mins building speed and pace from Z2-Z4
10 minute cooldown easy
Warm up easy 10 mins
20 min Brick Segment Build Z2-Z4
1-2 minute transition to run
Mainset 30 minutes Zone 3
Certified Athletic Trainers and Certified Strength and Conditioning Specialsts armed with the formal educational and research backgrounds to help you reach your highest potential
I.R.E.P. is a Sports Performance Program designed to create a well-rounded athlete. I.R.E.P.’s Mission is to equip each athlete with the skills and abilities necessary to excel within their specific sport. I.R.E.P. is designed for all athletes from Middle school athletes and weekend warriors to elite athletes.