4 week Ironman Maryland Aerobic Base Program
Author
IREP ATHLETICS
All plans by this CoachLength
4 Weeks
Typical Week
4 Bike, 4 Run, 4 Swim
Longest Workout
1:04 hrs swim
2:35 hrs bike
1:20 hrs run
Plan Specs
triathlon ironman
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Summary
Designed For: Athletes at the beginning of their training season. This is an efficient, 4 week Phase 1 Base plan for the Ironman distance triathlete. The workouts are specifically designed to prepare you mentally and physically for the rigors of Ironman Maryland.
Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.
***It is always recommended to see your physician before starting a new exercise program***
Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC. Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.
Prior to using this plan, you should be injury free and able to exercise consistently without significant pain
Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com
Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.
Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.
Stats
Sample Day 1
Warm Up : 500 as 2 x 100 Free/75 Breast/50 back/25 kick
900 -9 x 100 as (CSS +15, CSS +5, CSS) as (touch and go, 10 s rest, 5 sec rest)* j
200- 2 x 100 IM (no time goal)
400- 8 x 50 drill
2 each of
kick on side one arm extended
1 arm swim R
1 arm swim L
Fist
Sample Day 1
This is a chance to break out the mountain bike or cross bike if you have it and hit the trails. There is no structure just have fun. If on your tribike practice mounts, U turns, zig zags, bunny hops etc... Cap at the top of Z1
Sample Day 2
5 x 1200 on the track or flat course
Sample Day 5
10 min easy 6 x 4 min Z5 / 2 min easy finish easy cooldown
Sample Day 6
10 minute easy warm up ( use 5 minutes as dynamic mobility/drills)
main set:
3 x 15 minutes at middle of Z2 with 2 minute walk breaks at Z1 (90 steps per minute goal)
balance capped at top of Z1 take walk breaks as needed to maintain HR cap
Sample Day 7
2hrs15 with mins as
20 mins easy with cap at Z1 HR/Power
1 x 40 mins at middle of Z2 HR/Power (cadence 80-100)
Balance cap at top of Z1
Sample Day 7
20 minute run effort Cap at Z1
Have shoes ready to go do not get in the habit of grabbing some food keep this specific. Hit your cadence goal of 90 steps per minute. Take walk breaks as need to keep HR in Z1