IRONMAN Distance Plan (Int.) with Power - By TrainingBible Coaching Elite Coach Ryan Riell

Average Weekly Training Hours 09:35
Training Load By Week
Average Weekly Training Hours 09:35
Training Load By Week

This plan is developed for the athlete who has completed an Ironman and is looking for a program designed to increase his/her performance at an Ironman. This plan is 20 weeks in duration and consists of 2-3 workouts per week in each sport with 2 additional weight training sessions. The total volume is between 8-14 hours a week. The athlete should be able to swim 3000 yards in one session, bike for 3 hour in a session and run/walk for 2 hours in one session.

Sample Day 1
2560m

WU: 200 swim, 100 drill/swim, 200 pull, 100 pull/swim, 200 swim. 4x50 on 20 ".
MS 100/200/300/400/300/200/100 at T-pace with rest intervals as 10"/15"/20"/30"/20"/15"/10", then 100 easy choice followed by 6x50 kick.
CD: 200

Sample Day 1
2:00:00

Ride how you feel. If tired ride at 65% of FTP. If fresh ride from 65-85% of FTP.

Sample Day 2
0:45:00

Run 45' on a very hilly course or treadmill
WU: 15' easy jog at 1% incline
MS: 7x2' at 4-6% incline with 2' easy jog/walk rec at 1% incline. Stay light on your feet with a high cadence
CD: 15' easy at 1%

Sample Day 3
3383m

WU: 400 easy choice
MS: 3x200 on 20" rest, rest 3', 3x200 on 20" rest, rest 2', 100 easy swim, 6 * 50 kick on 10" rest, 300 pull, rest 1', 100 easy swim, rest 1', 12 x100 as (1st 25 drill, 2nd 25 Stroke, 3rd 25 easy, 4th 25FAST) 20" rest between 100's.
CD: 200

Sample Day 3
1:05:00

WU: 10' easy
MS: run 45' in high Z3-Z4
CD: 10' easy

Sample Day 4
1:30:00

90' ride at 65-75% of FTP on a flat to rolling course. Easy on the pedals and just get some time in the saddle.

Sample Day 5
0:45:00

Strength training: Squats, walking lunges, hamstring curls, leg press and quad extension. Bicep curls (standing and sitting), triceps extensions, lat pull down, dumb bell bench press, seated rows. 2-3 sets of 10-15 reps with a comfortably hard amount of weight (40-60% of max). When you are done with this, pick 8 different ab exercises and do each one for 1'' alternate through each of the 8 exercises for a total of 8'' of ab work.