23 week Ironman 2021 MARYLAND Training Plan 10-15 hrs/week

This is a 23 week Ironman Training Plan designed for Ironman Maryland. The Ironman Maryland plan will include some hill training on the bike. Athletes should be able to make the swim cutoff time (2.5 hours), run 40 minutes without stopping and ride 2 hours consecutively before starting this training program. Weekly hours range from 10-15, with the average at about 13. Included in each week are three swims, three runs, and three bikes. The longer brick workout is written for Saturday and the long run on Sunday.

This plan takes a balanced approach to training and uses the philosophy of linear periodization. There is a base phase followed by a build phase then a two week taper phase. The two biggest determiners in successfully completing an Ironman are bike and run performance as a result these two sports are a key focus in this plan.

This plan can accomadate an athlete who uses a heart rate monitor or who trains using the rate of perceived exertion scale.

Attached is a document that details training terms and definitions. Feel free to contact Scott Iott at siott@trainingbible.com if you have any questions. Happy Training!!