TTS 18 week rookie ironman program

Average Weekly Training Hours 11:46
Training Load By Week
Average Weekly Training Hours 11:46
Training Load By Week
Sample Day 1
1:10:00
bike LT test

warmup aerobically for 20 minutes then 5 x 6second max effort bursts, 1m54s rest then reset your heart rate monitor (hrm) next, press start on your hrm and accelerate to your maximum sustainable pace that you can maintain with good form for 30 minutes. A flat or rolling course is fine. your legs will have a burn and you'll be breathing hard. try to keep your cadence at 80-90rpm. if your legs get rubbery, you start to slow down,or your cadence drops then you are going to hard. press stop on your hrm and send me the file or upload to training peaks please. 10 minute easy spin.

Sample Day 2
0:50:00
run LT test

warm up, run aerobically for 15 minutes
walk for 1 minute and use this time to reset your heart rate monitor (hrm).
next, press start on your hrm and accelerate to your max sustainable pace that you can maintain for 20 minutes with good form. your legs will have a burn and you'll be breathing hard.
if your legs get rubbery, you start to slow down, or your running form starts to break down then you are going to hard.
stop your hrm after 19-20 minutes and send me the file or upload it to training peaks.
cool down 10-15 minutes walk/jog

Sample Day 3
0:45:00
1500m
t-pace test

300m easy with pull buoy 10x 100m at max sustainable pace that you can maintain with good form, rest 60 sec between each 100 record your time for each 100 then the average pace is your t-pace let me know. 200m easy cool down

Sample Day 4
1:00:00
bike recover

easy recovery ride. try to spin at a cadence of 85 rpm, focus on relaxation and pedalling form. z1 and 2 only

Sample Day 5
0:40:00
run recover

easy 40 minute recovery run. try to focus on forward lean and relaxation. this should be in z1 and 2, walking is fine.

Sample Day 6
0:25:00
recover

easy swim of 1500m ok to break it up into shorter intervals

Sample Day 7
2:00:00

easy/steady ride 75-85rpm