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!
W/U: 300 easy practice breathing both sides
4 x 500 steady (maintain same pace across all four), r30s
C/D: 200 easy
Z2 on a hilly course with any hills in Z3.
Core routine focusing on abs, back and hips.
Z2. Include 4 x 4 min Z3 (Tempo) w/ 2 min easy Z1 in between.
W/U 300 easy
4 x 50 (fast Z5, easy Z1), r15s
2 x 100 start easy Z1 and build up to Z4, r20s
100 easy Z1, r60s
1 x 1000 time trial - as fast as you can (pace yourself!), r60s
W/D 200 easy
Z2. Use small chainring in front and keep cadence 90+ rpm.
Z2 on a hilly course. Focus on relaxing upper body.