Ironman 20 week training plan
Ironman 20 week training plan
Author
Jamie Dismuke
Length
20 Weeks
Plan Description
This a simple training plan that uses time to get you to the start line of your first or next Ironman. There are key workouts in ALL CAPS and just email me at j.dismuke@icloud.com for any questions or explanation of workouts.
To be able to do this plan you need to have access to facility to swim an hour-long session. Able to swim at least a full length of the pool.
Access to a bike that allows you to see your cadence. Be able to cycle for at least an hour.
Access to run track or a measured section of run path that you can work on speed. Be able to run for at least 30 minutes.
If you are a beginner, please take the time to look at the same week 6 and give yourself time to build up the distance. You don't need to be there day 1 but you do need to see how daily consistent workouts are laid out. The less workouts missed the better the outcome.
When it comes to injury or pain, please be smart and take it easy while the key workouts are suggested not to miss. You don't want to make any niggle worse.
Happy Training.
How it Works
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
03:20:00 | 02:15:00 |
|
Swim
x3
|
02:39:00 | 01:30:00 |
|
Bike
x3
|
04:33:00 | 03:30:00 |
|
Strength
x2
|
—— | —— |
|
Brick
x1
|
02:52:00 | 06:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:20:00 | 02:15:00 | |
|
|
02:39:00 | 01:30:00 | |
|
|
04:33:00 | 03:30:00 | |
|
|
—— | —— | |
|
|
02:52:00 | 06:30:00 |
Training Load By Week
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- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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