Ironman Training Plan

Average Weekly Training Hours 12:03
Training Load By Week
Average Weekly Training Hours 12:03
Training Load By Week

38 Week Training Plan. Plan is perfect for the beginner or intermediate triathlete and even the more seasoned Ironman looking for a structured yet affordable plan will find this plan valuable. Plan offers 1 recovery day per week. Based on the theory of periodization, volume & intensity will gradually increase, leading to preparation for completion of an Iron distance race. Instructions are provided for all workouts and training is HR based.

Sample Day 1
0:45:00
Swim Ladder

W/U:400 Swim -- 2 x 100 Kick -- 2 x 100 Pull MS:150 - 250 - 350 - 350 - 250 - 150 w/20 sec after each RPE 75-80% for freestyle C/D 100 ez

Sample Day 2
1:00:00
Base Ride EZ

Cycle: Ride your bike on road or trainer. Keep HR <140, focus on cadence of >80. W/U 10 min ez spin. MS: 2x cycle 15 min starting zn1 & topping out at Zn 2, 5 min ez spin RI. C/D 10 min ez spin. follow with 15 minute of stretching

Sample Day 2
0:45:00
Ez run

easy, keep HR <135, may require some walking, that's ok

Sample Day 4
1:00:00
Base Ride EZ

Cycle: Ride your bike on road or trainer. Keep HR <140, focus on cadence of >80. W/U 10 min ez spin. MS: 2x cycle 15 min starting zn1 & topping out at Zn 2, 5 min ez spin RI. C/D 10 min ez spin. follow with 15 minute of stretching

Sample Day 4
0:45:00
Ez run

easy, keep HR <135, may require some walking, that's ok

Sample Day 6
2:30:00
Race Prep ride

W/U: 20 min Zn1 M/S: hold Zn 2 for majority of ride, take as few breaks as possible, focus on race nutrition & hydration. C/D: 10 min ez spin Zn 1

Sample Day 6
0:34:59
T-run

Run off the bike ez pace zn 1-2

Robyn Wilham
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Chattanooga Based Performance
USA Cycling cert level III Coach
USA Triathlon cert Level I Coach
USAT Youth & Junior Certified Coach
I have worked as an IFTA cert. personal trainer & IFTA cert. cycling instructor.
2014, 2015,2016 Chattanooga Triathlon Club Ironman Chattanooga Training Program Director & Coach
2014 Tacomammacita Women's Cycling Team Coach
Race Experience: 70+ triathlons, 120+ cycling races, from sprint to ultra!
4 x Ironman finisher
TN TT Champion 2010
TBRA Champion 2010