You're going to love this 8 week Ironman training plan from Ironman Certified Coach and 8x Kona finisher, Wendy Mader! In addition to 8 week's worth of swimming, biking, running and strength training workouts, we also included FREE INSTRUCTIONAL VIDEOS. That's right! You'll be able to see and hear coach Wendy explaining how each training week is organized and structured. This Program goes beyond numbers on a spreadsheet. It's a multimedia approach along with links to drills, heart rate and pace training so you know the purpose and effort of each workout.
This program is designed with the intermediate / advanced triathlete in mind. Before you start this program, you'll need to be comfortable swimming 1,000 yards without stopping, cycling for 90 minutes and running for :45 minutes. If you can do all that, you'll do great with this plan. The goal of this Olympic Distance Program is to increase your weekly volume (time/distance) with added race specific intensity. You can train by time or distance, RPE (Rate of Perceived Effort, Heart Rate, Power or Pace)
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20 minute test indoors or outdoors
WU: 10 minute warm up then 3X1 minute 100 plus rpms, RI 1 minute
5 minute all out effort, 10 minute spin
MS: 20 minute all out effort, record average power and heart rate
CD: 5 minutes
WU: 200 warm up (wu). 4 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time.
CD: 100 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
Run Test (3-Mile Time Trial):
• Do this test on a track or other 3 mile course
• Warm up by running for 10 minutes starting easy and gradually increasing
your speed to a very fast race pace for you. End your warm-up near where you will start your time trial. Stop running and rest or walk until you
feel full recovered (you’ve caught your breath, your muscles feel loose,etc.).
• Clear your watch, GPS, heart-rate monitor (as applicable to you) and run three miles as fast as you can. you want to cover the three miles as quickly as possible, not go real fast and then slow
down. Note: Although you indicated you do not want to train by heart rate, record your average heart rate, at the completion of your time trial.
• Walk 10 minutes very easy to cool-down.
• Record RPE, time, pace, average heart rate
WU: 600 warm up (100 swim/50 drill)
MS: 400 swim zone 2-3 RI 15"
4X 100 descend 1-4 zone 1-4 RI 15"
2X 200 build RI 10:
400 swim zone 2-3
Bike on your own or with a group, ok to ride by distance or time. The goal is to spend time in zone 1-2, RPE 2-4, for the majority of the ride, up to zone 3 RPE 5-7 on the hills.
Ride 40 miles on a hilly course for leg strength