Ironman (140.6) Intermediate Triathlon Training Plan using Power & Pace

Average Weekly Training Hours 10:30
Training Load By Week
Average Weekly Training Hours 10:30
Training Load By Week

This 140.6-distance plan begins by focusing on intensity, then stretches that anaerobic fitness out to endurance fitness over the course of 20 weeks. The plan is a good fit for intermediate-level triathletes who have completed a 140.6 distance race or have at least one season of 70.3 training and racing. The plan includes three swims, three bikes, three runs, and two optional strength workouts each week with Monday as your day off. (For those that prefer recovery workouts over days off, you may do a 30 minute recovery swim or bike.) There are transition runs in each odd week beginning in week 3, and every week from weeks 13 through 18. Every fourth week is a recovery week. Training zones are tested in weeks 1 and 9. Week 1 kicks off with 5900 meters/yards of swimming, 3 hours 50 minutes of cycling, and 2 hours 30 minutes of running. The plan peaks in weeks 15 and 17 with 8400-8550 meters/yards of swimming, 8 hours 40 minutes of cycling, and 5 hours 45 minutes of running.

Sample Day 2
1900m
Musc Endurance #4

3x100 pull 200 swim 4x50 pull 200 swim 3x100 pull

Sample Day 2
1:00:00
75.3TSS
Bike Eval

Find a flat course with no stoplights/stop signs and few turns, or complete indoors on your trainer.

Sample Day 3
0:30:00
30.6TSS
Easy Run

Keep it light and easy (Zone 1) so you're not taxed for your run eval on Friday.

Sample Day 3
0:30:00
Strength: Base

Inch Worms (10)
+++
2-3 working sets of 8-12 for each exercise:
Romanian Dead Lifts
Bulgarian Split Squats
Hamstring Curls w Physioball
Medicine Ball Squat Jumps
Push-ups on Physioball
Dumbbell Pullovers
+++
Variety of planks (pick 2-3, see link below)

Sample Day 4
1700m
Swim Eval: 1000 Time Trial

Sample Day 4
0:50:00
35.2TSS
Drills #1: SLDs & Quadrant Drills (Power)

5x 30-30-30-30 SLDs
2x full round 1' quadrant drills

Sample Day 5
1:00:00
84.1TSS
5k Run Eval

Alison Freeman
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D3 Multisport

I am a USAT Level I Certified Triathlon coach, focused on working with triathletes new to the sport or making the jump from short-course to long-course (70.3 and 140.6) distances. I offer 1:1 coaching remotely using the the TrainingPeaks platform along with regular, scheduled communication via phone or video chat. I also provide consultations on season planning and race strategy.