Minimalist Ironman Plan (22 Weeks)

Average Weekly Training Hours 02:57
Training Load By Week
Average Weekly Training Hours 02:57
Training Load By Week

This training plan was designed for experienced triathletes who wish to be competitive at the Ironman distance but have limited time to train. It is based on the philosophy described in this article: http://home.trainingpeaks.com/blog/article/minimalist-ironman-training

The plan is 22 weeks long and features three swims, three cycling workouts, and three runs, plus optional transition runs in a typical week. Every third week of the plan is a reduced-volume recovery week.

Sample Day 8
1006m
Swim: Drills and Aerobic Intervals

1. Warm-up: 200y steady in Zone 1
2. Drill set: 8 x 25y w/ 0:15 rest after each 25
3. Main set: 5 x 100y in Zone 2 w/ 0:15 rest after each 100
4. Cool-down: 200y steady in Zone 1

Sample Day 10
1006m
Swim: Drills and Aerobic Intervals

1. Warm-up: 200y steady in Zone 1
2. Drill set: 8 x 25y w/ 0:15 rest after each 25
3. Main set: 5 x 100y in Zone 2 w/ 0:15 rest after each 100
4. Cool-down: 200y steady in Zone 1

Sample Day 12
823m
Endurance Swim

Swim 900 yards in Zone 2 resting only as often as you need to

Sample Day 13
35mi
Endurance Ride

Warm up for 10 minutes in Zone 1 and then ride the remainder of the designated distance in Zone 2.

Sample Day 16
0:45:00
Bike: Power Intervals

1. Warm up for 5 minutes in Zone 1.
2. Ride for 35 minutes in Zone 2, sprinkling in 6 x 15-second all-out Zone 5 efforts in a high gear.
3. Cool down for 5 minutes in Zone 1.

Sample Day 17
914m
Swim: Drills and Aerobic Intervals

1. Warm-up: 200y steady in Zone 1
2. Drill set: 8 x 25y w/ 0:15 rest after each 25
3. Main set: 4 x 100y in Zone 2 w/ 0:15 rest after each 100
4. Cool-down: 200y steady in Zone 1

Sample Day 19
732m
Endurance Swim

Swim 800 yards in Zone 2 resting only as often as you need to

Matt Fitzgerald

I offer a wide selection of readymade training plans for runners and triathletes training for events of all distances. Custom plans are also available.