IRONMAN® 12 Week Advanced

Average Weekly Training Hours 15:55
Training Load By Week
Average Weekly Training Hours 15:55
Training Load By Week

This 12-week IRONMAN® plan will prepare you for your IRONMAN® event by building exception aerobic fitness. To start this plan you should have completed 2 or more Iron-distance races and have a goal of improving your personal best race time. There are optional workouts included in most weeks to allow you to customize the plan to your capacity for training. Weekly volume ranges from 16 to 21 hours based on your optional choices. The exception is in R&R weeks every third week when training is greatly reduced for 4-5 days culminating with self-testing. These R&R weeks will allow for adaptation and improved performance. This plan is simple to follow and is written in every day language as you can see by clicking on the PREVIEW. Suggestions are made throughout to guide you in making training and race planning decisions.

Sample Day 1
0:30:00

Download the Triathlon Strength Program pdf (click on the paper clip icon in the upper right). This will be your guide for strength training through the course of this plan.

WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm.

Sample Day 2
1:00:00

WU: 100 drill, 100 kick, 100 drill, 100 kick.
MS:
400 at T-pace.
50 kick easy.
350 at T-pace.
50 kick easy.
300 at T-pace.
50 kick east.
250 at T-pace.
50 kick easy.
200 at T-pace.
50 kick easy.
150 at T-pace.
50 kick easy.
CD:
100 drill.
50 kick easy.
500 swim good form.
Total—3100

Sample Day 2
1:00:00

BT: Hill tempo. On a long, moderate uphill (about 4-6%) run 20 minutes steady at heart rate 3 zone. Relax. Listen to breathing. Good form!

Sample Day 3
1:00:00

Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.

Sample Day 3
0:45:00

Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.

Sample Day 3
0:45:00

WU: 10 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
Total: 45 minutes

Sample Day 4
0:15:00

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.