Full Iron Triathlon: Intermediate | 16 Week | Power & Pace | Monday Recovery

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Full Iron Triathlon: Intermediate | 16 Week | Power & Pace | Monday Recovery

Author

Mark Saroni

All plans by this Coach

Length

17 Weeks

Typical Week

2 Other, 3 Bike, 3 Swim, 1 Strength, 4 Run, 1 Day Off, 1 Custom

Longest Workout

1:00 hrs swim
6:35 hrs bike
3:00 hrs run

Plan Specs

triathlon ironman intermediate masters multi day power based pace based

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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.

Winning is a Mindset Not a Spot on the Podium

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Plan Overview

  • For an intermediate athlete who wants to PR their half distance triathlon
  • Ideally the athlete has completed at least one half distance or multiple Olympic distance races
  • 10-14 hours of training per week
  • Monday off days


Required Equipment

  • Bike power meter
  • GPS smart watch
  • HR monitor
  • Swim paddles, pull buoy, & fins
  • Access to basic strength & mobility equipment (stretch cords, free weights)


Example


Included

  • Unlimited athlete-initiated email support
  • Detailed workout instructions
  • Mental coaching & education
  • Strength & mobility
  • Nutritional guidelines


Premium Add-On 

  • Personal coach assigned to YOU
  • Coach-initiated monthly review
  • Athlete-initiated schedule changes (2x/month)
  • Free 15 min pre-race phone consultation
  • CONTACT us to add this option
  • $8/wk or less!


Other Plan Options 

  • We recommend a 6, 8, or 12 Week FOUNDATION Plan before starting
  • Additional Half Iron Plans



"The program gets five stars from me. At the end of thee day, what matters is performance: Did I improve? Am I faster? Am I stronger? Do I feel better? The answer to these questions is a resounding yes."

-Pablo Bueno: IM Texas Finisher


"Coach Mark is exceptional! Because of his coaching, I am able to compete again in a sport I love. I greatly appreciate & value his professionalism, dedication, & expertise."

-Kathleen O'Shea: Track & Field Athlete



Additional Information


Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:20
Training Load By Week
Average Weekly Training Hours: 10:20
Average Weekly Breakdown

Mark Saroni

Paragon Training

"Winning is a mindset, not a spot on the podium."
Mark's unique coaching style and knowledge of the sport is built on 15+ years of coaching & racing. He believes that a high-performance mindset is attainable for ANY athlete of ANY ability level.
He offers one-on-one coaching, training plans, & other services to help the everyday athlete achieve high performance.
If you count sport as an integral part of your life, then join Paragon Training & let us assist you in your quest to #SUFFERFASTER

Sample Day 1

0:30:00
20TSS
Z1 - 30 Min Active Recovery Run (HR)

Complete 10min of active stretching then ez jog for prescribed time
https://www.youtube.com/watch?v=39qrbAsId7I

Goal: Easy running builds a platform of fitness through a variety of mechanisms.
-Promotes bloodflow enhances recovery to prepare for next session
-Strengthens tendons and ligaments
-Increases aerobic capacity through greater mitochondrial density, larger capillary network, and other enzymatic processes.

Form Cues: Think about maintain good running mechanics throughout the duration of this run.
-Tall posture
-Hips forward
-Relaxed arm swing
-Eyes ahead
-Footstrike beneath hips

When in doubt: SLOW DOWN

Sample Day 2

1:00:00
46.69TSS
Test Preparation

This training session is to prepare for the Saturday FTP Test. Mostly easy, but with some efforts to help open your legs and lungs up for the hard effort in a few days. If you don't know your FTP or FTHR from a previous test, do 20 minutes very easy, 10 minutes so that you can still hold a conversation, followed by the 2 minute interval where you can just finish short sentences. Then cool down very easy again.

Sample Day 3

0:45:00
37.5TSS
Z2 - 45 Min Steady Run

Steady endurance run at Z1-Z2 HR
RPE 3-5
Complete some active stretching beforehand.
Good form and posture throughout run. Monitor cadence.

Recovery: rehydrate, carb/protein mixture, stretch/foam roll/ice bath if necessary.

Sample Day 3

0:25:00
Core/Pelvis stabilization

2 rounds of:10 each leg SL glute bridges 10 each side opp. arm/leg raises from kneeling 20 glute bridge w/ ball squeeze 10 Heel taps (keep lower back flat) 10 each side clamshells 10 adduction/abduction each leg

Sample Day 3

0:20:00
Hip/Glutes band routine

MS: 20 reps each exercise]
http://www.youtube.com/watch?v=MTJPb4-YOmc

Sample Day 5

1:20:00
90.7TSS
FTP Test - Standard 20min

Standard 20min Functional Threshold Power (or Heart Rate) "FTP" test. Ride ALL OUT at the 5min- and the 20min-section. Start strong and try your best to hold on to an even, but almost unachievable, pace.


To estimate your FTP, subtract 5% from the average power for the 20min section. Subtract 3% from 20min average heart rate and you'll have your FTHR.

After this, all your rides will be primarily based on your FTP zones (power or heart rate), and you will use RPE as a supporting metric to gauge your efforts.

Sample Day 5

0:50:00
22.3TSS
Easy Endurance Recovery Ride

Recover and spin out the legs from the hard FTP test effort. Do this immediately after you complete the whole FTP test ride.
Power at .0.40-0.60 of FTP
HR Z1
RPE 1-3

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