BSX Athletics: Advanced Ironman - 7 to 19 Hours per Week

Average Weekly Training Hours 10:02
Training Load By Week
Average Weekly Training Hours 10:02
Training Load By Week

This 21-week plan was designed for athletes who have previously completed a 70.3 or full Ironman and can already comfortably swim for an hour, run for 1.5 hours, and cycle for 2 hours prior to beginning Week 1. It has been periodized into a General and Specific phase, with the General phase comprising the first 9 weeks. It also includes six lactate threshold tests: cycling tests in Weeks 3, 9, and 15 and running tests in Weeks 6, 12 and 18. These tests are opportunities to use BSX Insight to measure your progress and adjust your training zones. Be sure to complete a lactate threshold test before you start the plan in order to establish your initial zones.

Note that you have options for each Monday: swim or rest. Beginner and intermediate swimmers who want to rest on Monday can combine the Monday swim with another swim during the week. Strong swimmers can skip the Monday swim completely. Overall, the swim schedule has a great deal of flexibility and swim workouts can be moved or merged at your convenience.

Unless otherwise noted, same-day bike and run workouts are not intended to be a brick (bike then immediate run) but should instead be completed as AM and PM workouts. On days with a bike and run workout, the workout with the highest intensity should be completed first unless otherwise noted.

Although not recommended, you can also move one of the Tuesday or Thursday two-a-day workouts to Monday or Wednesday if necessary.

Like all BSX Insight/Matt Fitzgerald Training Plans, the Advanced Ironman Plan is based on the 80/20 Rule, which stipulates that 80 percent of total training time is spent at low intensity and the remaining 20 percent at moderate and high intensities. This approach is scientifically proven to produce better results for triathletes of all levels. See for yourself!

Sample Day 1
1372m
SCI4

250 yd Swim Zone 1, 10 x (100 yd Swim Zone 3/15" rest) 250 yd Swim Zone 1

Sample Day 2
1:00:00
CF9

5 minutes in Bike Zone 1, 50 minutes Bike Zone 2, 5 minutes Bike Zone 1

Sample Day 2
1:00:00
RAn1

15 minutes Run Zone 1, 4 x (2.5 minutes Run Zone 4/5 minutes Run Zone 1) 15 minutes Run Zone 1

Sample Day 3
1600m
ST2

250 yd Swim Zone 1, 500 yd Swim Zone 3, 750 yd Swim Zone 2, 250 yd Swim Zone 1

Sample Day 3
1:00:00
CF9

5 minutes in Bike Zone 1, 50 minutes Bike Zone 2, 5 minutes Bike Zone 1

Sample Day 4
1:30:00
CCI13

10 minutes Bike Zone 1, 10 minutes Bike Zone 2, 4 x (6 minutes Bike Zone 3/3 minutes Bike Zone 1) 29 minutes Bike Zone 2, 5 minutes Bike Zone 1

Sample Day 4
0:30:00
RRe3

30 minutes Run Zone 1