Ironman Build-Peak Beginner 16-weeks

Average Weekly Training Hours 13:52
Training Load By Week
Average Weekly Training Hours 13:52
Training Load By Week

This training plan for an Ironman-distance triathlon is designed for the intermediate level triathlete who has some experience in shorter distance triathlons. This plans focuses on building aerobic fitness leading up to race day. If you choose this plan you should have completed 1 or more Half Iron-distance races in the recent past. 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.

Sample Day 1
0:40:00
Z2: 40 MIN

Warm-Up Z1-2 during 1st 10 MIN

Sample Day 1
0:45:00
1097m
Z1-2: 1200 YDS - 2X600 W/:10

Warm-up & Cool-down during swim Z1-2: 2X800 YDS W/ :10 REST

Sample Day 2
0:40:00
Z3: 2x10 MIN w/ 2 MIN

ZONE 3: 2x10 MIN w/ 2 MIN
Warm-Up 10 minutes
Cool-Down 5-10 minutes

Sample Day 2
1:00:00
2012m
A-HIMB 2200 YDS Z4: 300'S +kicks

WARM UP - STROKE DRILLS 400 YDS Z5: 8X50 W/:30 EASY 50 YDS Z4: 3X300 W/ :25 EASY 50 YDS KICK 4X50 W/:30 MODERATE COOL DOWN - STROKE DRILLS 200 YDS

Sample Day 3
0:40:00
Z3: 2x10 MIN w/ 2 MIN

ZONE 3: 2x10 MIN w/ 2 MIN
Warm-Up 10 minutes
Cool-Down 5-10 minutes

Sample Day 3
0:45:00
Strength Program 2 sets X 12-20 reps

Use light weights/resistance - a level you can comfortably execute 2 sets of 12-20 reps.

Sample Day 4
0:34:59
No zone 3 or above - 35 min

Stay in Heart rate zone 2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.

Kevin McCarthy
|
Path Performance, Inc.

Multiple levels of coaching options to meet your goals and your budget. Contact me today at Kevin@pathperformance.com to learn more.

Free initial consultation
Custom triathlon, run, bike, swim coaching
Training zones assessments for swim, bike, run
Nutrition planning & analysis by Masters Degree, certified dieticians
Swim instruction: 1-on-1 & Small group
Custom strength & flexibility programs
Run, bike and swim form analysis
Custom triathlon, run, bike, swim training plans
Season race planning