IRONMAN® World Championship (Hawaii) 2020 Training Plan (Experienced, 24 Weeks), Starts 4/7/2020

Author

David Glover, MSE, MS, CSCS

All plans by this Coach

Length

24 Weeks

Typical Week

1 Day Off, 3 Swim, 3 Bike, 4 Run, 2 Strength

Longest Workout

1:40 hrs swim
5:00 hrs bike
2:30 hrs run

Plan Specs

triathlon ironman intermediate advanced hr based

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Summary

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"You are an IRONMAN®!” When you hear these magical words as you cross the finish line, you’ve accomplished something very special.

Designed for EXPERIENCED triathletes with multiple IRONMAN finishes, the primary goal of this training plan is to prepare you to EXCEL in the IRONMAN World Championship (Hawaii).

Crafted by Exercise Physiologist and Coach David Glover, MSE, MS, CSCS, this plan encapsulates his education, experience - 28 IRONMAN distance finishes with an 8:51 PR - success and passion coaching hundreds of triathletes to achieve their excellence...beyond what they knew they could do.

Beginning 24 weeks before your race, this plan begins with a 6-week prep period (7.5 to 8 hrs) then progresses through three base periods and one build period (18 hrs biggest training week) prior to tapering for your race. Each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. Long rides are on Saturday with long runs on Sunday. Monday is the designated day off. Using the plan, you will build up to: 3,800 yards (or meters) swimming, 5-6 hours biking and 2.5-3 hours running.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 500 meters or yards continuously
• Bike: 90 minutes
• Run: 45 minutes

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.

For more information about this plan, please DOWNLOAD the Description Document.

Questions? Please visit us on the web at enduranceworks.com or email David directly at: david@enduranceworks.com.

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Please note:
• You can reuse this training plan for future races.
• IRONMAN® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:50
Training Load By Week
Average Weekly Training Hours: 10:50
Average Weekly Breakdown

David Glover, MSE, MS, CSCS

ENDURANCEWORKS, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN® for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and in-depth webinars.

Specialties: IRONMAN® and 70.3® Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.

Back to Plan Details

Sample Day 1

0:40:00
Swim Test

W/U:
300 easy CHOICE
4 x 50 FR (fast Z5, easy Z1), r15s
2 x 100 FR start easy and build to Z4, r20s
100 FR easy Z1, r60s

Main Set:

1 x 1000 FR time trial - as fast as you can but pace yourself, r60s

See "Swimming Field Test" at http://www.enduranceworks.net/resources/ to calculate your swim training zones.

C/D: 200 easy CHOICE

Sample Day 1

1:00:00
Trainer or outside

Z2. Include 8 x 30s pick ups mixed in - accelerate to a fast cadence (no bouncing in the saddle) to get your muscle fibers to fire faster.

Sample Day 2

0:40:00
Steady Run

Z2. Nice and smooth. Keep upper body relaxed.

Sample Day 3

1:00:00
Bike Heart Rate Zone Test

Field test to set your training zones for the bike.

Download and follow "Cycling Field Test" protocol at http://www.enduranceworks.net/resources/ to calculate your bike training zones using power, heart rate or perceived effort.

Your training zones may change over time.

Sample Day 4

0:40:00
Swim

W/U:
100 FR easy and relaxed, r10s
2 x 100 Float Kick Drill, r10s
2 X 50 FR Steady

Main Set:
300 FR steady Z2 pull, r30s

6 x 50 FR steady Z2 (maintain same pace across all 6), r10s

300 FR steady Z2 w/ Paddles, r30s

4 x 50 FR (25 Fast, 25 Easy), r15s

C/D: 300 FR easy with Pull Buoy focusing on long, gliding strokes

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 4

0:30:00
Easy Run

Z1/Z2 easy run. Nice and relaxed.

Sample Day 5

2:00:00
Long Ride

W/U 10' to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm) mixed in.

Maintain a steady Z2 effort over the duration of the ride. Include 4 x 1' standing Z2/Z3 mixed in.

Make a note of what you eat and drink during your ride.

IRONMAN® World Championship (Hawaii) 2020 Training Plan (Experienced, 24 Weeks), Starts 4/7/2020

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