Ironman-Beginner (27 weeks)

Average Weekly Training Hours 12:07
Training Load By Week
Average Weekly Training Hours 12:07
Training Load By Week

This plan is designed for the beginner Ironman triathlete. Prior to purchasing this plan, it is recommended that the triathlete have completed several Olympic distance triathlons or the very least, a half-ironman race. The triathlete should be capable of swimming 30-45 mins continuously, cycle 2-3 hours continuously and running 60-90 mins continuously. If you have a power meter, you can substitute the HR zone for power zone. However, I recommend using HR zone for the long endurance cycle days as fatigue from the week or environmental factors will play a big part in this particular workout. Additionally, if you have had shoulder issues or not much experience swimming, you may want to replace the swim strength workouts with a form or speed workout. Also, if in the beginning you cannot complete the total swim workout, shorten the main set according to your current fitness. After 4-6 weeks, you should be caught up to the full workouts. Swim intensities using the RPE scale are as follows: 6-11 easy, 12-15 moderate. Finally, if you are excessively tired from a particular workout, week or training block and need a rest or additional recovery, listen to your body. Take an extra day or three or even a week if that is what it takes. This program is designed so if you miss a few workouts, it won't ruin your training. After all, it doesn't matter how well or fast you can swim, bike or run; if you don't make the start line, it really doesn't matter.

Sample Day 1
0:30:00
Swim Test/Retest

w/u:
100 easy swim
Test:
3 x 300 as fast as you can sustain with :30 RI
c/d:
100 m easy

Sample Day 3
0:30:00
Bike Test/Retest

w/u:
10 mins easy at 90+ RPM
Test:
20 mins as fast as you can sustain
c/d:
5-10 mins easy

Sample Day 5
0:30:00
Run Test/Retest

w/u:
10 mins easy
Test:
20 mins as fast as you can sustain
c/d:
5 mins easy or walk

Sample Day 8
1:00:00
Routine 1

Routine 1 Regarding Core Progression: Advance to next progression once you can complete the previous progression completely. Do not advance one part of the core progression. Advance all sides equally.

Sample Day 9
1:00:00
Endurance Form Intervals (2,500m)

w/u:
400 swim Zone 1-2
main:
8 x 50 (25 right arm/left arm, 25 build) with :20 RI
1 min rest
400 at t-pace + :06 with :15 RI
2 x 200 at t-pace + :02 with :15 RI
400 at t-pace + :05 with :15 RI
4 x 100 at t-pace with :15 RI
c/d:
100 Zone 1

Sample Day 9
0:30:00
Pick Ups (30 mins)

w/u:
10 min HRZ 1-2
main:
4-8 x :20-:30 accelerations with 1:30-1:40 RI
c/d:
5 mins easy

Sample Day 10
1:00:00
Routine 2

Routine 2 Regarding Core Progression: Advance to next progression once you can complete the previous progression completely. Do not advance one part of the core progression. Advance all sides equally.