Ironman 16 Week Plan with Bike Focus (Power and/or Heart Rate)

Average Weekly Training Hours 09:57
Training Load By Week
Average Weekly Training Hours 09:57
Training Load By Week

Duration: 16 Weeks

Level: Advanced with Bike Focus

Hours: 13/week - Longest week is 16:45

Longest Swim: 4700 yards

Longest Bike: 6 hours

Longest Run: 2:30

Athletes should be able to swim 2,500 yards, bike 2 hours and run 60 minutes before starting this plan. It is designed for athletes who have already finished an Ironman and know the training it takes to reach the finish line.

With 15 years experience coaching Ironman athletes of all levels, Coach AJ's plan will guide you to your full potential. He has finished 13 Ironman races and has a PR of 9:21 that he set in Kona. His combined experience comes together to create a plan that builds your fitness, strength and speed while reducing the chance of injury or mental burnout. He also adds in his personal tips and advice throughout the plan to help you stay motivated and on track.

This plan is designed for the busy athlete and can easily fit into your life. Weekday workouts are mostly kept to under 90 minutes. The concept is to build your power and speed during the week, then maximize the weekend hours to build your endurance. There are optional workouts and workouts you can move depending on your schedule. The goal is not only to increase your fitness, but to have you enjoy the journey.

It follows a 3 week build/ 3 day recovery cycle, which allows you to get in more aerobic training over the weekends. Tests in each sport at the start of the plan set your zones perfectly, and another set of tests at the end show your improvement and allow you to create the perfect race strategy.

More than just workouts, there are also tips on nutrition, terminology, pacing and race strategy as well as notes to keep you on track for success.

The plan features a 2 week taper and tips on building your perfect race plan.
With this plan, you'll be ready to be your best on race day.

In addition, you can contact Coach AJ at if you have questions.

Sample Day 2
Bike Muscular Endurance - 1:20

15' warm up - nice smooth spinning - then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x10 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength. 10' cool down.

Sample Day 3
Endurance: 500/400/300/200/100 2500 yd

WU: 200 non-free. 500/400/300/200/100 freestyle at T-pace with 100 backstroke or kickboard recovery between each freestyle set. CD: 400 non-freestyle or kicking mix.

Sample Day 4
Bike FTP/LT HR Test: Assess Fitness - 90 min

BT: Long warm-up of at least 30 minutes. Then ride a 30 minute time trial at a steady effort throughout. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. What was your ave Power/HR for the 30' TT?

Sample Day 5
Mod-easy pyramid 1900

WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim. MS: The even intervals are done at 5 seconds slower than 100 T-pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses. 50 (15”) 100 (30”) 200 (40”) 300 (60”) 200 (40”) 100 (30”) 50. CD: Easy combination of kicks and strokes for 10 minutes. Total: 1900

Sample Day 6
Run Endurance - 1:00

Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy to low medium effort except for middle section where you do 4 x (2' slightly over LT/5K pace, 2' very easy). Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.

Sample Day 7
Bike Endurance - 120 min

120' ride on a flat to rolling course. Keep HR in Zone 1-2.

Sample Day 9
LT test, 30' TT, avg HR?

BT: Warm up well. Then run a 30 minute time trial on flat course/track. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate and pace for last 20 minutes predicts Lactate threshold heart rate (LTHR) and LT Pace.

Take the Pace/HR number from your test interval. Use your pace and HR numbers to calculate your new zones. Go here to learn how to do this in your account.

AJ Johnson
D3 Multisport

In over 15 years of coaching, I have helped 100's of triathletes and cyclists reach their goals. Certified by USA Triathlon and USA Cycling, I also have extensive personal experience as an endurance athlete. I enjoy working with all athletes, but particularly those who are trying to reach their potential while balancing the demands of every day life. As a coach, it is my job to create a program that works within your busy life. No matter your ability level, I can help you reach your best.