Iron-distance Build-Peak Intermediate 16-weeks

Author

Kevin McCarthy

All plans by this Coach

Length

16 Weeks

Typical Week

3 Run, 3 Swim, 4 Bike, 2 Strength

Longest Workout

2:30 hrs swim
7:30 hrs bike
2:00 hrs run

Plan Specs

triathlon ironman

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Summary

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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 14:27
Training Load By Week
Average Weekly Training Hours: 14:27
Average Weekly Breakdown

Kevin McCarthy, 27 years full-time coach, USA Triathlon Certified, Masters in Exercise Science

Path Performance, Inc.

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

Back to Plan Details

Sample Day 1

0:40:00
Z2: 40 MIN

Warm-Up Z1-2 during 1st 10 MIN

Sample Day 1

1:10:00
2195m
A-HIMB 2400 YDS Z4:Ladder + Z5:50'S

WARM UP - STROKE DRILLS 400 YDS Z1: 2X200 - 50 KICK, 50 PULL, 100 SWIM, W/:10 EASY 50 YDS Z4: 100-200-300-200-100 W/ :25 EASY 50 YDS Z5: 8X50 W/ :30 COOL DOWN - STROKE DRILLS 200 YDS

Sample Day 2

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 2

0:45:00
Z3: 3x8 MIN w/ 2 MIN

ZONE 3: 3x8 MIN w/ 2 MIN
Warm-Up 10 minutes
Cool-Down 5-10 minutes

Sample Day 3

0:50:00
Z3: 3x8 MIN w/ 2 MIN

ZONE 3: 3x8 MIN w/ 2 MIN
Warm-Up 10 minutes
Cool-Down 5-10 minutes

Sample Day 3

1:00:00
2195m
B-HIMB 2400 yds Z2-Z3: Mix 400'S+Z5A Ladder

WARM UP - STROKE DRILLS 400 YDS PACE: 6X50 W/:30 EVEN FAST; ODD MOD EASY 50 YDS Z5A: 50-100-150-150-100-50 W/:30 EASY 50 YDS Z2-Z3: 2X400 W/:15 (Z2:100; Z3:200; Z2:100) COOL DOWN 200 YDS

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.

Iron-distance Build-Peak Intermediate 16-weeks

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