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


Rav Dighe

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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
3:01 hrs 1:39 hrs
Bike x3
5:45 hrs 5:00 hrs
Run x3
3:26 hrs 2:30 hrs
Strength x2
1:51 hrs 1:00 hrs
Day Off x1
—— ——
Brick x1
0:32 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
3:01 hrs 1:39 hrs
5:45 hrs 5:00 hrs
3:26 hrs 2:30 hrs
1:51 hrs 1:00 hrs
Day Off
—— ——
0:32 hrs 1:00 hrs

Training Load By Week

Rav Dighe

Aloha Tri Ltd.

Planning your own training can be difficult, no matter if you are new to triathlon or an experienced athlete. Aloha Tri provides personalised coaching programmes for all levels of experience: Strength training, Ironman training, running, swimming, cycling, group sessions, corporate training.

We also have ready-made 12 -20 week programmes that focus on specific events. Prices on application.

  • 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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