Iron Cowboy: Olympic Level 3 (Power and Power, 7 to 13 Hours per Week)

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Iron Cowboy: Olympic Level 3 (Power and Power, 7 to 13 Hours per Week)

Author

Iron Cowboy

Length

19 Weeks

Typical Week

1 Day Off, 3 Bike, 3 Run, 3 Swim

Longest Workout

1:02 hrs swim
2:30 hrs bike
1:30 hrs run

Plan Specs

triathlon olympic advanced weightloss power based pace based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.


Iron Cowboy


Multiple Guinness World Record holder and the only athlete to ever complete 50 Ironmen in 50 days in 50 days (the 50-50-50), James Lawrence (the Iron Cowboy) has inspired thousands of athletes around the world. to redefine the impossible. Now you can train like the Iron Cowboy and achieve what you never thought possible. This Iron Cowboy Triathlon plan uses the same system that launched James to impossible success. Whether you are a beginner or a pro, this plan will help you break through your perceived limitations and achieve impossible goals.


Memberships


These are the same plans available in a Team Iron Cowboy Membership. Enjoy significant additional benefits, including access to unlimited plans, when you become a part of Team Iron Cowboy.


Evergreen Plan


All purchased Iron Cowboy plans remain in your TrainingPeaks plan library. You can reuse the plan as often as you like, beginning or ending at any point in the plan.


100% Structured Workouts


This plan leverages the TrainingPeaks structured workout feature using the intensity specified in the plan title above. Where two intensities are listed in the plan title, the first is the intensity used for the Run and the second is the intensity used for the Bike. All plans use Pace for Swim intensity. Workouts can be exported to a supported device, which will automatically guide you through the session with duration, lap, and intensity prompts. Workouts do not have to be exported to be performed effectively, as the detailed descriptions provide all the information you need to successfully complete the workout.


Support


Documentation for your plan can be found at the Iron Cowboy Resources page. You will be able to contact us directly to request clarification on any issue.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:03
Training Load By Week
Average Weekly Training Hours: 10:03
Average Weekly Breakdown

Sample Day 1

1:00:00
64TSS
CF9

5 minutes in Z1, 50 minutes Z2, 5 minutes Z1

Sample Day 1

1:00:00
81.6TSS
RSP17

5 minutes Z1, 20 minutes Z2, 10 x (1 minute Z4/2 minutes Z1) 5 minutes Z1

Sample Day 2

0:37:00
1692m
25TSS
STT1

250 yd Z1, 400 yd Z3, 120" rest, 200 yd Z3, 120" rest, 1000 yd Z1

Sample Day 2

1:00:00
64TSS
CF9

5 minutes in Z1, 50 minutes Z2, 5 minutes Z1

Sample Day 3

1:00:00
68.9TSS
CCI1

5 minutes Z1, 20 minutes Z2, 3 x (5 minutes Z3/3 minutes Z1) 5 minutes Z2, 6 minutes Z1

Sample Day 4

0:45:00
2057m
27TSS
SF5

300 yd Z1, 1650 yd Z2, 300 yd Z1

Sample Day 4

0:40:00
37.5TSS
RRe5

40 minutes Z1

$79.00 - Buy Now