Ironman Plan 12 Week with Bike Focus

Average Weekly Training Hours 11:50
Training Load By Week
Average Weekly Training Hours 11:50
Training Load By Week

This plan is designed for the 70.3 and Ironman athlete using power or heart rate who wants to focus on the bike in their training and takes you all the way to race day. Using a three week build, 3 day recovery cycle, weeks average 12 hours of training, with the biggest being 16 hours. Zones are set using a FTP/LTHR test on the bike and LTHR test on the run at the start of the plan and at the end. Rides are focused on building your FTP/LTHR. Weekday bike riders are 1 to 2 hours, with the weekend rides topping out at 6 hours. Athletes should be able to swim an hour, bike three hours, and run one hour at an aerobic effort before starting this plan.

Sample Day 1
0:40:00
1646m
Drills 7: 1800 yds

WU: 200 - 8 lengths MS: 10x50 - swim drill for 25, swim normal for 25 (on 15 secs rest) In order: Finger tip drag, Right arm, Left Arm, Fist drill, Anchor drill - repeat Then swim an easy 300 focusing on good form. Next swim 10x50 again repeating the above. CD: 300 easy focusing on form

Sample Day 2
1:30:00
Test: Assess Fitness - 90 min

BT: Long warm-up of at least 30 minutes. Then ride a 30 minute time trial at a steady effort throughout. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. What was your ave power for the 30' TT? What was your HR and cadence?

Sample Day 3
0:40:00
Mod-easy pyramid 1900

WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim. MS: The even intervals are done at 5 seconds slower than 100 T-pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses. 50 (15”) 100 (30”) 200 (40”) 300 (60”) 200 (40”) 100 (30”) 50. CD: Easy combination of kicks and strokes for 10 minutes. Total: 1900

Sample Day 3
0:30:00
No zone 3 or above.

Heart rate zone 1-2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.

Sample Day 4
1:20:00
SST 2x20 at 85% of FTP

Warm up well for at least 20'. Include some high RPM spinning.
The main set is 2 x 20' at 85% of your FTP/LTHR, with 10' rest between in your recovery power zone. Keep your RPM's high with a smooth pedal stroke.
Warm down for at least 20'
Try to keep your power output steady. Your cadence should be between 75 and 90 RPM's.

Sample Day 5
1829m
1000 TT: Assess Fitness

WU: 400 warm up. 8 x 50 on 15" rest. MS: 1000 yd TT (time trial) for time. CD: 200 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

Sample Day 6
4:00:00
Raise Bike LT: Strength - 4:00

Spend at least 45' warming up. During the ride - 3 x 20' at Zone 3 Power/HR. Recovery is 15' easy spinning. I want you to simulate race effort during the 20' blocks. Finish with hard 10' at Zone 3 straight into brick.

AJ Johnson
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D3 Multisport

In over 15 years of coaching, I have helped 100's of triathletes and cyclists reach their goals. Certified by USA Triathlon and USA Cycling, I also have extensive personal experience as an endurance athlete. I enjoy working with all athletes, but particularly those who are trying to reach their potential while balancing the demands of every day life. As a coach, it is my job to create a program that works within your busy life. No matter your ability level, I can help you reach your best.