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Iron-distance Build-Peak Intermediate 16-weeks


Kevin McCarthy

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16 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This plan for an Iron-distance triathlon is designed for the intermediate to advanced level triathlete who has 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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
6:07 hrs 7:30 hrs
Swim x3
3:57 hrs 2:30 hrs
Run x3
3:06 hrs 2:00 hrs
Strength x2
1:15 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
6:07 hrs 7:30 hrs
3:57 hrs 2:30 hrs
3:06 hrs 2:00 hrs
1:15 hrs 0:45 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Kevin McCarthy, 28 years coaching, USA Triathlon Level II Certified, Masters in Exercise Science

Path Performance, Inc.

Multiple levels of coaching options to meet your goals and your budget. Contact us today at 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

$99.95 - Buy Now