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23 week Ironman 2021 CANADA Training Plan with POWER 10-15 hrs/week

Author

Scott Iott

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Length

23 Weeks

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Plan Description

This is a 23 week Ironman Training Plan designed for Ironman Canada and the use of a power meter. 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 power meter on the bike and HR monitor, GPS watch or feel on the run.

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!!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:29 hrs 1:30 hrs
Run x3
3:17 hrs 2:30 hrs
Bike x3
5:36 hrs 5:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
2:29 hrs 1:30 hrs
Run
3:17 hrs 2:30 hrs
Bike
5:36 hrs 5:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Scott Iott

SuperFly Coaching

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

$135.99 - Buy Now