This 21-week plan was designed for athletes who have previously completed at least one triathlon of any distance and can already comfortably swim for 30 minutes, run for 1 hour, and cycle for 1.5 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.
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.
Like all BSX Insight/Matt Fitzgerald Training Plans, the Intermediate 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!
5 minutes in Bike Zone 1, 50 minutes Bike Zone 2, 5 minutes Bike Zone 1
15 minutes Run Zone 1, 4 x (2.5 minutes Run Zone 4/5 minutes Run Zone 1) 15 minutes Run Zone 1
250 yd Swim Zone 1, 500 yd Swim Zone 3, 750 yd Swim Zone 2, 250 yd Swim Zone 1
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
250 yd Swim Zone 1, 500 yd Swim Zone 2, 10 x (25 yd Swim Zone 5/10" rest) 500 yd Swim Zone 2, 250 yd Swim Zone 1
45 minutes Run Zone 1
15 minutes Bike Zone 1, 15 minutes Bike Zone 2, 10 x (1 minute Bike Zone 5 uphill or simulated/2 minutes Bike Zone 1), 70 minutes Bike Zone 2, 5 minutes Bike Zone 1