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IRONMAN Base/Maintenance, No Access to Pool - 8 weeks (Garmin-compatible, access to coach)

Includes Structured Workouts

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

Learn More about Structured Workouts.


Marius Triukas, IRONMAN® Certified Coach

All plans by this Coach


8 Weeks

Includes Structured Workouts

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

Learn More about Structured Workouts.

Plan Description

Who is this Plan for?

If 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 specialty of this plan is that it does not require access to the pool for swim training - swim workouts are replaced by swim-specific strength exercises that do not require gym equipment.

Plan Highlights

The plan has one or two swim strength, bike and run workouts 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 bike and run workouts). Run workouts also refer to RPE 1-10 (Rating of Perceived Exertion) scale to help you to develop your 'pace by feel'.

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 and I’ll be happy to help you. And read the Welcome message before starting. It contains important information about your plan.

Plan version 1.0.0

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:55 hrs 1:20 hrs
Bike x3
2:40 hrs 3:00 hrs
Strength x2
0:56 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
1:55 hrs 1:20 hrs
2:40 hrs 3:00 hrs
0:56 hrs 0:30 hrs

Training Load By Week

Marius Triukas

Train By Data

Sub 3-hour marathoner and sub-11-hour full distance finisher, IRONMAN® Certified Coach with IT background (and father of two). Interested in data analysis and constant search for improvement, meter-by-meter, second-by-second.

If you’re ready and willing to delve into your training data and if you want to explore how numbers translate to your fitness, let’s talk and see if we can find out what your training may or may not has been missing.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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