Zero to IRONMAN 8-20hrs/week beginner

Average Weekly Training Hours 11:24
Training Load By Week
Average Weekly Training Hours 11:24
Training Load By Week

This 32 week plan designed for those who need to build aerobic capacity from a low base level. The length of the plan gives time to progress from a low weekly volume (8hrs) to a maximum of 20hrs. The long lead in means that the maximum volume weeks can be sustained for longer allowing a greater build up of aerobic capacity and muscular endurance.
This makes the plan ideal for beginners who are still keen to put in a sub 13hr time for their 1st event.

The plan uses a mix of RPE and heart rate to measure the intensity of effort but does not require any particular equipment.
The program develops in 4 week blocks with every 4th week being an unloading week. There is repetition of session in each 4 week block so that the athlete can easily remember the sessions, easily monitor progress and gain valuable nuero-muscular adaptation that come with repeating sessions.

The program does not include any gym or specific resistance work in order to allow more time to develop discipline specific adaptations and aerobic capacity. Sessions are included in each discipline to specifically develop muscular strength and power. In particular the high volume of low cadence work on the bike set.

Sample Day 1
0:45:00
19.2TSS
sub threshold run strength

Run a rolling course that is off road. Start relaxed and easy. gradually increase pace until Hr is steady at around upper zone 2 or 65-70% HRM

Sample Day 134
1:30:00
3.8km z1

swim at zone 1 for 3.8km non stop.

Sample Day 155
1:00:00
Technique- recovery

easy recovery work cementing basic good form

Sample Day 155
1:30:00
3.8km z1

swim at zone 1 for 3.8km non stop.

Sample Day 169
0:45:00
Lactic tolerance 1

2x200m swim @zone2 RI 30s
prep set:
5x 50m @zone3 20s RI
(1st length race pace/2nd length slow and focused on long strokes)
Main set:
2X 100M @ZONE 4/5 20s RI
50M SWIM easy
repeat all above x3
3x100m swim focus on technique @zone 2

Sample Day 172
0:30:00
EASY SWIM

1000m as easy as you like

Sample Day 174
0:20:00
20TSS
20MIN @gp

20MINS @gp Go as easy as you like, this i just to take the edge off the nerves!

Mike Bridge
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Racesnake

Swimming technique improvement, Triathlon racing and skills, training program design

We provide a range of un-coached and comprehensive coaching options ranging from £30-£80 per month.