Ironman 16 Week Advanced Plan (Power and/or Heart Rate)

Average Weekly Training Hours 12:06
Training Load By Week
Average Weekly Training Hours 12:06
Training Load By Week

Duration: 16 Weeks

Level: Advanced

Hours: 14/week - Longest week is 16:50

Longest Swim: 4700 yards

Longest Bike: 6 hours

Longest Run: 2:30

Athletes should be able to swim 2,500 yards, bike 3 hours and run 60 minutes before starting this plan. It is designed for athletes who have already finished an Ironman and know the training it takes to reach the finish line.

With 15 years experience coaching Ironman athletes of all levels, Coach AJ's plan will guide you to your full potential. He has finished 13 Ironman races and has a PR of 9:21 that he set in Kona. His combined experience comes together to create a plan that builds your fitness, strength and speed while reducing the chance of injury or mental burnout. He also adds in his personal tips and advice throughout the plan to help you stay motivated and on track.

This plan is designed for the busy athlete and can easily fit into your life. Weekday workouts are mostly kept to under 90 minutes. The concept is to build your power and speed during the week, then maximize the weekend hours to build your endurance. There are optional workouts and workouts you can move depending on your schedule. The goal is not only to increase your fitness, but to have you enjoy the journey.

It follows a 3 week build/ 3 day recovery cycle, which allows you to get in more aerobic training over the weekends. Tests in each sport at the start of the plan set your zones perfectly, and another set of tests at the end show your improvement and allow you to create the perfect race strategy.

More than just workouts, there are also tips on nutrition, terminology, pacing and race strategy as well as notes to keep you on track for success.

The plan features a 2 week taper and tips on building your perfect race plan.
With this plan, you'll be ready to be your best on race day.

In addition, you can contact Coach AJ at if you have questions.

Sample Day 1
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
Tempo Intervals 3 x 5

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

Sample Day 3
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
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
Endurance: 150/100/50 2500 yd

400 Warm-up 4 * 150 on 20" rest 2 * 50 Back loosen 4 * 100 on 20" rest 2 * 50 Back loosen 4 * 50 on 10" rest 100 EZ 4 * 100 pull w/paddles on 20" rest 200 Warm-down

Sample Day 6
Run Brick

Transition to run as quickly as possible. Let your legs come around for 10-15. Then push into upper zone 2 effort. Be fluid and smooth.

Sample Day 6
Base 3 hour ride with HR/watts comparison

20 minute warm up and then 2:40 hour ride at 75 to 85% of LTHR/FTP. Cadence should be normal range. The goal here is to be steady for the entire ride. The second half of this ride should be as strong as the first.

AJ Johnson
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.