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

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

Author

Marius Triukas, IRONMAN® Certified Coach

All plans by this Coach

Length

8 Weeks

Typical Week

3 Run, 3 Bike, 2 Strength

Longest Workout

3:00 hrs bike
1:20 hrs run

Plan Specs

triathlon intermediate pace based base period

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.

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 marius@trainbydata.com 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

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:32
Training Load By Week
Average Weekly Training Hours: 05:32
Average Weekly Breakdown

Marius Triukas

Train By Data

Sub 3-hour marathoner and sub-11-hour full distance finisher, IRONMAN® Certified Coach with IT background (ah, and the 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.

Sample Day 1

0:45:00
52.8TSS
0:45h Recovery Run

Recovery: 45 min @ 80 % of Threshold Pace (RPE 4-5)

Sample Day 3

0:30:00
30TSS
Swim Strength - Workout 1

WARM-UP
Jump Rope 5 min

DYNAMIC STRETCH
Airplanes - 1 set x10 reps

MAIN SET
Bird dog - 1 set x10 reps
Push Up (Kneeling) - 3 sets x10 reps, rest for 0:20 between sets

Rotator Cuff- External Rotation - 4 sets x10 reps
Flutterkick - 2 sets, continue for 0:30, rest for 0:20 between sets

Clam Shell - 1 set x20 reps

Sample Day 3

0:30:00
12.5TSS
Recovery Ride, 0:30h

Sample Day 5

1:15:00
56TSS
1:15h Endurance Ride

Sample Day 8

0:45:00
59.6TSS
0:45h Endurance Run

Endurance: 0:45:00 @ 85 % of Threshold Pace (RPE 5)

Keep 170-180 spm cadence during this workout.

Sample Day 9

0:30:00
30TSS
Swim Strength - Workout 2

WARM-UP
Jump Rope 5 min

DYNAMIC STRETCH
Elbow and Knee Lunge - Progression - 1 set x10 reps

MAIN SET
Glute Bridge - Bilateral - 1 set x10 reps
Push Up - 3 sets x10 reps, rest for 0:20 between sets

Rotator Cuff- Internal Rotation - 4 sets x10 reps
Triceps Extensions with Bands - 1 set x20 reps

Dead Bug - 3 sets x10 reps

Sample Day 9

0:30:00
12.5TSS
Recovery Ride, 0:30h

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