Your Full Distance Intermediate plan from an IRONMAN certified and Level 3 British Triathlon Coach
Welcome to your training plan!
We will use the very latest techniques of polarised training to get you to the finish line in great shape & enjoy your training journey on the way.
This plan is aimed at competitve triathhletes with a goal of finishing their next Ironman race in a personal best. You will have previously completed at least one triathlon at any distance or you have a strong history in swimming, cycling or running.
Before you begin you should be comfortable be able to swim and run for 60 minutes and cycle for 2 hours and complete at least 6 total hours of aerobic exercise over seven days.
The weekly training volume starts at approximately 9.5 hours on Week 1 and peaks at approximately 16.5 hours in week 21.
Polarised training is a model which means you will spend 80 per cent of your time training at a moderate intensity & 20 per cent at a high intensity. Polarised training plans generally out perform other training methods & help prevent injury.
In the specific phase, the weekend swim/bike or bike/run workouts are scheduled on the same day & should be done back to back as a "brick" session to simulate the demands of Full Distance racing.
On weekdays during the specific phase, bike & run workouts scheduled on the same day are optional bricks. These sessions are good opportunities to practice pacing & nutrition & to test out race equipment so that these things are familiar on race day.
In the general phase there are sessions in HR Zone 3 and above to develop speed, muscular endurance and aerobic capacity.
What do you get in the plan:
🏊 🚴♂️ 🏃 🏋️ 23 weeks of swim, bike, run and S&C sessions with videos 📹
📊 Power based sessions for Zwift, Wahoo, Garmin, STRYD, Rouvy etc
👓 FORM goggles workouts you can load directly to you goggles
🔗 Links to downloadable session plans including comprehensive swim session plans and links to FORM goggle swim workouts.
⚡The bike sessions include Power / FTP based profiles that you can download & use with your indoor train & Garmin.
🧱 Brick session to pratice transitions
✏️ Training and Race Tips
My name is Karen, I live in Southern Spain where I coach & run Triathlon training camps all year round (ChiliTri). I'm an 8020 Endurance & IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach & Tutor & qualified Personal Trainer (AIQ/NASM).
Karen has an MSc in Sports Performance Coaching.
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Good luck with your training and Ironman event!
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.