8 week Ironman transition

Average Weekly Training Hours 06:48
Training Load By Week
Average Weekly Training Hours 06:48
Training Load By Week

This plan is designed to add recovery workouts for the end of season following an Ironman.

Sample Day 2
0:30:00
Swim Z1

Sample Day 3
0:30:00
Crosstrain - Rowing

Rowing:
Warm-up
10 minutes building up to Zone 2–3. This can be easy rowing or a run/dynamic warm-up routine.

Main Set
Set the rowing machine to medium resistance (4–6 on scale of 10). Row with good form throughout the workout.
• 3 min at 18 strokes per minute
• 2 min at 24 strokes per minute
• 1 min at 28 strokes per minute
• Rest 1 min easy rowing

Repeat set 2 times through.

Cool-down
5-10 minutes of easy rowing back to Zone 1 and stretch afterwards.

Sample Day 4
1:00:00
Bike Z1

Sample Day 5
0:45:00
Crosstrain - Rowing

Rowing:
Warm-up
10 minutes building up to Zone 2–3. This can be easy rowing or a run/dynamic warm-up routine.

Main Set
Set the rowing machine to medium resistance (4–6 on scale of 10). Row with good form throughout the workout.
• 3 min at 18 strokes per minute
• 2 min at 24 strokes per minute
• 1 min at 28 strokes per minute
• Rest 1 min easy rowing

Repeat set 4 times through.

Cool-down
5-10 minutes of easy rowing back to Zone 1 and stretch afterwards.

Sample Day 6
0:30:00
Run Z1

Sample Day 8
0:45:00
Swim Z1

Sample Day 9
1:00:00
Bike Z1

Mark Terry
|
EDH Fitness

IRONMAN and USAT Certified Coach, NASM Certified Personal Trainer, F.I.S.T Certified Bike fitter. All distance triathlon training from Sprint to IM including strength training, nutrition guidance, and race planning.

  1. Private one-on-one Triathlon coaching with custom month to month and race specific training programs developed around your needs, goals and current abilities, beginner to advanced.
  2. Custom Training Plans developed around your needs, goals and current abilities also available.