"Too happy to wait to tell you, 13:01:34 is beyond what I ever thought I was capable of at my first Ironman. Amazing!" Andrew Mott, Cotswold 226, UK.
There are 2 swims, 2 cycles, 2-3 runs and a strength workout per week. There's a day off each week and every fourth week is easier. There are brick workouts and open water swims. With just 12 weeks left, to start this plan you should already be able to swim 3400m (with rests), cycle 4 hours and run 2 hours (not on the same day). Training zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the biggest 2 weeks (JPG)
Still not sure? If you buy this plan and then decide you'd prefer the Intermediate or Advanced version, email us within the first 14 days and we'll swap it free of charge.
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Please click on the link below for your guide to the strength and conditioning workouts.
These sessions will be done at lower intensities, but will progress in duration. The goal is to build your swim endurance. Follow the distance guidelines below and don't worry about the time for now.
200FC in Zone 2 + 15secs rest.
6x100 with fins if possible (+10secs rests) as:
Rep 1. 25 Side Kick L, 25 Side Kick R, 50FC
Rep 2. FC breathe every 5
Rep 3. 25 Front Scull/25FC
Rep 4. 25 Side Kick L, 25 Side Kick R, 50FC.
Rep 5. FC breathe every 5
Rep 6: PULL with optional hand paddles
8x50FC (+10secs rest) as...
Odds: 25 in Zone 4, 25 in Zone 2.
Evens: FC in Zone 4.
All in low Zone 4.
8x50 +5secs rests,
4x100 +10secs rest,
3x200 +20secs rest,
2x300 +40secs rest.
All in Zone 2.
These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer.
15mins in Zone 2,
5x5mins in Low Zone 4 with 60secs recoveries in Zone 1.
5mins in Zone 2
These runs will develop your threshold running speed. They involve longer efforts at around your 1 hour race pace, with relatively short recoveries.
15mins easy jog in Zone 2.
5 x 5 mins. Aim for upper Zone 4. + 2mins jog recoveries in Zone 2.
5mins in Zone 2
These swims involve threshold efforts with regular recoveries. They will build your sustainable speed for race day.
All in Zone 2:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15 secs rest,
200 alternating (50DRILL*/50FC) +15secs rest,
8x100 alternating (100FC/100PULL) in Zone 4 + 15secs rests.
4x50KICK in Zone 4 +15secs rests.
4x100FC as (50 in Zone 5/50 in Zone 2) +15secs rests.
All in Zone 2.
200 as (50FC/50BACK/50BREAST/50PULL)
This is a long ride with several sub threshold efforts. These are faster than 'easy', but should not leave you feeling excessively fatigued.
1 hour 30 in Zone 2
4x10mins in in upper Zone 3 to low Zone 4. Plus 3mins recoveries in Zone 2.
1 hour 38 mins in Zone 2
Get off your bike and run. Do the first 10 minutes in Zone 3. Then ease down into Zone 2 for the last 10 minutes.