"I ended up surpassing my Ironman expectations with 11:51 on a tough day. I had tremendous success with your plan". Mike M, Ironman Boulder, August 2014.
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You can start this plan any Monday or set it to end on your race day. This version is for people who's target race is on a Sunday. There are nine to eleven workouts per week, consisting of 3 swims, 3 cycles, 3 runs and a strength workout. There’s a semi-recovery day each week and an active recovery period every fourth week to help your body adapt and recover. To be successful with this plan you should have at least a year of triathlon experience.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the hardest 2 weeks (JPG)
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Easy/steady run in Zone 2 today. Chatting pace.
These sessions will be done at lower intensities. We'll also include technique work.
All in Zone 2 with 20secs between sets.
200 as (50FC/50DRILL*/50FC/50BREAST),
200 as (50PULL/50DRILL/50PULL/50BACK),
200 as (50FC/50DRILL/100FC).
400PULL in Zone 2 +20secs rest,
4x100FC in Zone 3 +10secs rests,
300PULL in Zone 2 +20secs rest,
3x100FC in Zone 3 +10secs rests,
200PULL in Zone 2 +20secs rest,
2x200FC in Zone 3 +10secs rests.
100PULL in Zone 2 +20secs rest.
2x50FC in Zone 3 +10secs rest.
All in Zone 2 with 10secs rests.
200 as (BACK/BREAST/FC/PULL),
This low intensity workout can be done on an indoor trainer or outside.
10mins in Zone 2.
17, 15, 12 mins all at the top end of your Zone 2, with 60secs rests in low Zone 2.
*NOTE: Increase the intensity in the last 3 minutes of each rep to Zone 3.
5mins in low Zone 2
Nice and steady, just to get used to the feeling. All in Zone 2.
These swims will build your speed for Ironman race day.
All in Zone 2:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15 secs rest,
200 as (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 (50KICK, 50PULL) +15secs rest,
200 as (50FC/50BACK/50BREAST/50PULL)
These short sharp bike workouts can be fitted in mid-week. They are high-intensity, so do not need to be longer.
10mins easy Zone 2,
5mins as (10secs in Zone 4, 50secs in Zone 2).
7,6,5,4 mins all in upper Zone 4 +3mins rests in Zone 2.
5mins easy spin down in Zone 2
All in Zone 2 today. Take it nice and easy. Focus on executing great technique.
All in Zone 2 with 15 secs rests:
400 as (50DRILL/50FC),
400FC Breathe every 3 strokes,
400 alternating (100FC/50BACK/50BREAST)