IRONMAN® Base Plan - 12 Week

Average Weekly Training Hours 13:06
Training Load By Week
Average Weekly Training Hours 13:06
Training Load By Week

To start this plan you should already be capable of swimming 1 hour, biking 90 minutes and running 1 hour. The emphasis in the first 8 weeks of this plan is on running. In the last 4 weeks the emphasis shifts toward the bike. Each week there are 3 swims, 2-5 rides, 4-5 runs and 1-2 strength workouts. Weekly volume increases from 12 to 17 hours. The exception is in R&R weeks every fourth week when training is greatly reduced for 4-5 days culminating with self-testing. These R&R weeks will allow for adaptation and improved performance.

Sample Day 1
1:00:00

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details, click on the paper clip above to download a .pdf of the exercises.

Sample Day 1
0:30:00

Downolad the Triathlon Strength Program pdf (click on the paper clip icon in the upper right). This will be your guide for strength training through the course of this plan.
WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm.

Sample Day 2
0:45:00

Strides (this is best outdoors but may be done on a treadmill). Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.

Sample Day 2
1:00:00

WU: 15 minutes alternating slow-fast pacing. Play with different strokes
while warming up.
MS: 35-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
Total: 55 minutes

Sample Day 3
1:00:00

Isolated Leg Training (ILT) on indoor trainer. After warm-up, then alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

Sample Day 3
0:45:00

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence. (This is best outdoors but may be done on a treadmill).

Sample Day 4
0:45:00

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence. (This is best outdoors but may be done on a treadmill).