Beginner/Intermediate IRONMAN Plan

Average Weekly Training Hours 10:55
Training Load By Week
Average Weekly Training Hours 10:55
Training Load By Week
Sample Day 1
0:45:00
ZR Ride (optional)

Ride within your ZR heart rate zone

Sample Day 2
0:45:00
ZR Ride

Ride within your ZR heart rate zone

Sample Day 2
0:30:00
Z1 Brick

Start at the LOW end of Z1, each mile progress by a small percentage (1-3bpm). Finish at the top of Z1) Average HR should be Middle Z1.

Record mile splits and HR for each mile.

Sample Day 3
0:50:00
Masters Swim

Swim with masters group - add on to reach final duration

Sample Day 5
0:45:00
400 TT - Test

W/U 3x200 (buoy only/paddles/free)easy 3x100 as 25drill,50free, 25drill 4x50 descend to TT effort on last 50 --- Main: 400 ALL OUT! - 4x25 easy kick or breast -- Add on easy pulling to reach final duration

Sample Day 6
1:10:00
TRAINER - 3/20 test (FTP variation)

Warmup: 25 min @ ZR Main: 3 min all out TT - BEST POSSIBLE EFFORT 10 minutes rest 20 min all out TT - BEST POSSIBLE EFFORT Cooldown: To final ride time @ ZR/Z1 (as you feel) **Record average average HR for each TT** --- DO NOT LOOK AT YOUR HR during the text.. Just go hard as you can.. But record your HR.. Make sure you are hitting the lap button each segment.

Sample Day 7
0:40:00
ZR/Z1 as you feel

Start in recovery ZR, progress towards the top of aerobic Z1 if you feel good, otherwise stay in ZR.

Paul Duncan
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www.paulduncanjr.com

USAT Certified
Qt2 Sytems Level 1
ORR Level III (Expert)

Multi-sport coach.