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

Average Weekly Training Hours 11:03
Training Load By Week
Average Weekly Training Hours 11:03
Training Load By Week

Duration: 16 Weeks

Level: Intermediat

Hours: 13/week - Longest week is 15:45

Longest Swim: 4500 yards

Longest Bike: 6 hours

Longest Run: 2:30

Athletes should be able to swim 2,500 yards, bike 2 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 - 60min

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

Sample Day 3
Run Base: Aerobic

15 warm up to zone 2. Steady effort in zone 2/low zone 3. Keep it under control. Think smooth, not fast. Work on race nutrition.

Sample Day 4
Bike FTP/LT HR Test: Assess Fitness

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 Pyramid 2400

WU: 100 swim, 100 kick, 100 swim, 100 kick. MS: Pyramid intervals: Choose a pace for the 400 interval that is below your T-pace. Then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T-pace. Recoveries are seconds in parentheses. 100 (15”) 200 (20”) 300 (30”) 400 (30”) 300 (30”) 200 (30”) 100. CD: Easy stroking for 10 minutes varying strokes. Total: 2400

Sample Day 6
Base Endurance Steady, moderate effort

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone HR/power Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.

Sample Day 7
Run Endurance - 1:00

Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy to low medium effort except for middle section where you do 4 x (2' slightly over LT/5K pace, 2' very easy). Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.

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.