IRONMAN Base/Maintenance - 8 weeks (Garmin-compatible, access to coach)
Marius Triukas, IRONMAN® Certified CoachAll plans by this Coach
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Who is this Plan for?
If you have finished your racing season or you're looking for new races to tackle, be it an IRONMAN or IRONMAN 70.3 events, and you are in the process of planning your upcoming goals, this plan will help you to stay fit for 8 weeks while allowing your body to rest and prepare for the new challenges.
The plan has one or two workouts for each discipline per week, some of them being structured, like sprints, intervals, tempo or steady-states.
The last weeks of the plan include FTP and LTHR/LTP tests, so you will know your form baseline after completing it. That will help you adjusting HR/pace zones for starting a race-goal-based plan.
If you won't make up your mind regarding your next big race, feel free to start over this plan again. Just be sure to update your Threshold pace according to FTP and LTHR/LTP test workout results.
The plan is based on a percentage of your calculated Threshold Pace (it applies to swim, bike, and run workouts). Most swim and run workouts also refer to RPE 1-10 (Rating of Perceived Exertion) scale to help you to develop your 'pace by feel'.
The plan does have Strength & Conditioning workouts, however for the best results they should be followed with the supervision of the gym coach.
The plan is compatible with Garmin devices so you will have structured workouts delivered straight to your watch when using the AutoSync feature after connecting your TrainingPeaks and Garmin Connect accounts. However, please check your device compatibility in the Garmin/TrainingPeaks website.
Access to Coach
If you will have any questions for this plan, before or after purchasing it, please contact me by e-mail email@example.com and I’ll be happy to help you. And read the Welcome message before starting. It contains important information about your plan.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:29 hrs||1:20 hrs|
|2:10 hrs||3:00 hrs|
|0:28 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:29 hrs||1:20 hrs|
||2:10 hrs||3:00 hrs|
||0:28 hrs||0:45 hrs|
Training Load By Week
This plan works best with the following fitness devices: