Iron Cowboy: Sprint Level 1 (Power and Power, 5.5 to 8.5 Hours per Week)

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Iron Cowboy: Sprint Level 1 (Power and Power, 5.5 to 8.5 Hours per Week)

Author

Iron Cowboy

Length

16 Weeks

Typical Week

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

Longest Workout

0:50 hrs swim
2:01 hrs bike
1:45 hrs run

Plan Specs

triathlon sprint intermediate masters 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: 07:15
Training Load By Week
Average Weekly Training Hours: 07:15
Average Weekly Breakdown

Sample Day 1

0:30:00
35TSS
RF3

5 minutes in Z1, 20 minutes Z2, 5 minutes Z1

Sample Day 2

0:20:00
914m
20TSS
STT2

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

0:30:00
1372m
23TSS
SF1

300 yd Z1, 900 yd Z2, 300 yd Z1

Sample Day 4

0:35:00
32.8TSS
RRe4

35 minutes Z1

Sample Day 5

1:00:00
58.1TSS
CFo22

10 minutes Z1, 10 minutes Z2, 8 x (30 seconds Z5 uphill or simulated/60 seconds Z1) 28 minutes Z1

$79.00 - Buy Now