TBC/ Ironman Weeks 5-8 Intermediate IM build brick sessions

Average Weekly Training Hours 07:50
Training Load By Week
Average Weekly Training Hours 07:50
Training Load By Week

These are optional sessions you can use in place of standard ones within your plan. If you are confused which to do ask one of the TBC staff members.

Sample Day 1
4:30:00

warm up 60 min
3 x 30 min @ zone 4 (15 min recoveries between)
after last one 90 min top of zone 2

rest of the ride is as you feel.

Sample Day 1
0:30:00

30 min run off the bike. work down to 30 sec per mile faster then goal IM pace

Sample Day 8
5:00:00

warm up 60 min
4 x 30 min @ zone 4 (15 min recoveries between)
after last one 90 min top of zone 2

rest of the ride is as you feel.

Sample Day 8
0:30:00

30 min run off the bike. work down to 30 sec per mile faster then goal IM pace

Sample Day 15
6:00:00

warm up 60 min
4 x 30 min @ zone 4 (15 min recoveries between)
after last one2 hours top of zone 2

rest of the ride is as you feel.

Sample Day 15
0:30:00

30 min run off the bike. work down to 30 sec per mile faster then goal IM pace

Sample Day 22
6:00:00

warm up 60 min
5 x 30 min @ zone 4 (15 min recoveries between)
after last one2 hours top of zone 2

rest of the ride is as you feel.