Minimalist Ironman Plan (22 Weeks)
Author: Matt Fitzgerald
Length: 22 Weeks
Tags: triathlon, ironman
Typical Week: 3 Swim, 3 Bike, 3 Run
Longest Workout:
0:30 hrs swim
1:00 hrs bike
1:00 hrs run
Author: Matt Fitzgerald
Length: 22 Weeks
Tags: triathlon, ironman
Typical Week: 3 Swim, 3 Bike, 3 Run
Longest Workout:
0:30 hrs swim
1:00 hrs bike
1:00 hrs run
Minimalist Ironman Plan (22 Weeks)
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.
Warm up for 10 minutes in Zone 1 and then ride the remainder of the designated distance in Zone 2.
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
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
Swim 900 yards in Zone 2 resting only as often as you need to
Warm up for 10 minutes in Zone 1 and then ride the remainder of the designated distance in Zone 2.
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.
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
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