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Ironman Training Plan - Intermediate: 12-19 hrs/wk

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Ironman Training Plan - Intermediate: 12-19 hrs/wk


Rav Dighe

All plans by this Coach


14 Weeks

Plan Description

This training plan is for intermediate to experienced athletes who want to finish off their final weeks in training specifically targeting an Iron distance event. This plan also includes testing protocols to enable you to re-establish your heart rate zones as you are in the process of accommodating the training stress required in this plan. There is a short 2 week taper, which provides athletes with adequate recovery before the big event!

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
03:02:00 01:40:00
Bike x3
05:45:00 05:00:00
Run x3
03:26:00 02:30:00
Strength x2
01:51:00 01:00:00
Day Off x1
—— ——
Brick x1
00:32:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
03:02:00 01:40:00
05:45:00 05:00:00
03:26:00 02:30:00
01:51:00 01:00:00
Day Off
—— ——
00:32:00 01:00:00

Training Load By Week

Rav Dighe

Aloha Tri Ltd.

With almost 4 decades of triathlon experience and coaching certifications from Ironman University, British Triathlon (Level 3) and TrainingPeaks (Level 2), Rav is one of the most experienced coaches around.
Rav has worked with 100s of athletes of all ages and abilities and improved their performance, skills and mindset as Managing Director of Aloha Tri. What motivates us is the “Aloha spirit”, a powerful way to achieve a desired state of mind and body, which we translate into how we coach you.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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