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

Average Weekly Training Hours 14:36
Training Load By Week
Average Weekly Training Hours 14:36
Training Load By Week

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!

Sample Day 2
1:00:00
500's IMW1

W/U: 300 easy practice breathing both sides

M/S:
4 x 500 steady (maintain same pace across all four), r30s

C/D: 200 easy

Sample Day 2
1:00:00
Hilly Session IMW1

Z2 on a hilly course with any hills in Z3.

Sample Day 3
1:00:00
Optional Strength Session IMW1-1

Core routine focusing on abs, back and hips.

Sample Day 3
0:40:00
Tempo Run IMW1

Z2. Include 4 x 4 min Z3 (Tempo) w/ 2 min easy Z1 in between.

Sample Day 4
0:40:00
Swim Test IMW1

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

Sample Day 4
1:00:00
Z2 Ride IMW1

Z2. Use small chainring in front and keep cadence 90+ rpm.

Sample Day 5
0:40:00
Hilly Run IMW1

Z2 on a hilly course. Focus on relaxing upper body.

Rav Dighe
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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.