"The training elevated my performance and confidence levels, helping me to achieve my dream of qualifying for the Ironman World Championships." Steve Morton, IRONMAN UK
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There are 9 to 11 workouts per week with 3 swims, 3 cycles, 3 or 4 runs and a strength workout. There's a day off each week and every fourth week is an active recovery week. Later in the plan there are long brick workouts and open water swims. To be successful with this plan you should have at least completed an IRONMAN 70.3. Training zones are provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of a harder 2 weeks (JPG)
Still not sure? If you buy this plan and then decide you'd prefer the Intermediate or Novice version, email us within the first 14 days and we'll swap it free of charge.
These run workouts involve longer efforts at threshold (or 1 hour race pace) with 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 a main set of threshold efforts with relatively short recoveries. The guide to abbreviations is in the PDF attached to Day 1
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)
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 easy Zone 2
7,6,5,4 mins all in upper Zone 4 +3mins rests in Zone 2.
5mins easy spin down in Zone 2
A nice steady run, mainly in Zone 2. This is your long run for the week. It'll prepare you to run 42.2km on race day. Take nutrition and hydration along the way.
This swim is designed to increase your feel for the water while helping you to recover from the tougher mid-week workouts.
All in Zone 2 with 15 secs rests:
300 as (50DRILL/50FC),
400FC Breathe every 3 strokes,
300 alternating (100FC/50BACK)
These swims will build your endurance for race day, so that you can cover your race distance comfortably.
400FC 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.
200 as (FC/PULL/BACK/BREAST).
Please click on the link below for your guide to the strength and conditioning workouts.