This complete 38-week training plan for an Iron-distance triathlon is designed for the intermediate level triathlete who has some experience in shorter distance triathlons. If you choose this plan you should have completed 1 or more Half Iron-distance races, and perhaps already completed an Iron-distance (but not required) and have a goal of improving. Weekly volume ranges from 10 to 24 hours with recovery weeks every third week to allow for adaptation and improved performance.
This plan is simple to follow and includes a description of all workout abbreviations and execution details. Workouts are written based on heart rate and pace training zones. Information is included that explains how to complete this plan using ratings of perceived exertion if you do not have the support of a coach to establish training zones.
Path Performance clients with a coaching package have Training Zone assessment test support included with their coaching.
400 YD Warm-up & 200 YD Cool-down ZONE 1-2: 5X200 YDS W/ :15 REST
Stay in Heart rate zone 2 on gently rolling course. NO zone 3. Gear down on hills, if necessary, to hold heart rate down. Cadence = 90+.
Spinups: 5x:30 seconds @ cadence 100+ w/1 minute between @ end of ride.
Cool Down: 10 min
Stay in Heart rate zone 2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.
Body Weight or Machine circuits work! This phase is designed to stimulate your body to adapt and build endurance. Use a weight that is challenging to do 2 sets of 12-20 repetitions. Remember, working to fatigue is the objective. Working any exercise to failure can cause injury and should be avoided.
Warm-up & Cool-down during swim Z1-2: 2X800 YDS W/ :10 REST
ZONE 3: 2x10 MIN w/ 2 MIN @ Z1 Warm-Up 10 minutes @ Z1-2 Cool-Down 5-10 minutes @ Z1-2
ZONE 3: 2x10 MIN w/ 2 MIN
Warm-Up 10 minutes
Cool-Down 5-10 minutes