Ironman 16 Week Winter Plan

Average Weekly Training Hours 09:30
Training Load By Week
Average Weekly Training Hours 09:30
Training Load By Week

This plan is for any IRONMAN athlete. The goal is to bring you through the winter months and into spring with more power and strength. You can then use the spring to build your endurance around your new found power and speed. Using HR or Power, this plan keeps the bikes to 2-3:30 and the run to 1:30. Workouts are designed to build your power on the bike through intervals at and above your FTP/LTHR. Doing this will help you be ready for spring without having to suffer on the trainer for long rides. You will also build your strength on the run with steady tempo workout through the week. The average week is 9-10 hours, with the longest being 12. The weeks are built to have 3 bikes to build FTP/LTHR, and 3 to 4 runs to build power and strength. There are 3 swims that are focused on drills and endurance. Use this plan to get stronger through the winter and be ready to build your endurance when the weather turns better.

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

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
1:00:00
Tempo Intervals 3 x 5 - 60min

25 warmup Then 4 x 5' at zone 3 Power/HR with 3' recovery between. 15' cool down.

Sample Day 3
0:45:00
Cruise Intervals, 4x5 minute, heart rate zone 3.

BT: Tempo intervals. Warm up well. Then 4 x 5 minutes. Build to zone 3 heart rate/pace. 2 minute recovery interval. Relaxed form! Listen to breathing.

Sample Day 4
1:30:00
Bike FTP/LT HR 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/HR for the 30' TT?

Sample Day 5
0:50:00
1829m
Endurance 2000 yds

400 Warmup 300 on 1:30 rest. 2 * 150 on :45 rest. 4 * 75 on :30 rest. 100 ez. 4*100 pull w/ paddles on :30 rest. 200 warmdown.

Sample Day 6
2:00:00
Tempo--60-90'

BT: Warm-up well. Then ride 80 to 90 minutes non-stop in the heart rate/power zone 3 on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.

Sample Day 7
0:45:00
AeT - workout 1 - :45

Run on a flat course or treadmill. 15' Z1, then 15' at Z2 (about 20 bpm below LT) and then 15' Z1. Stretch when done and add in one of the Core Workouts (1-6) from the D3 Tips page: http://www.d3multisport.com/articles.php

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.