Short (8 week) IM build

Average Weekly Training Hours 16:18
Training Load By Week
Average Weekly Training Hours 16:18
Training Load By Week

8 week build cycle for a competitive Ironman athlete looking for a top level amateur performance. Athlete should have a solid base of training with some speed work already incorporated and a 15 hour average training week for 6 weeks leading into starting the plan.

Averages:
Swim 3 x week at 3400yds
Bike 7-10hours x week
Run 3-4 hours x week or 30-40 miles
Total Training Time - 15-18 hours per week

Sample Day 1
1:30:00
Easy Ride if you can

Sample Day 1
1:00:00
3200m
3500 D

Warm up 300 yards easy 300 straight swim this is continual swim: 100 swim 25 kick on back 200 swim 25 kick on back 300 swim 25 kick on back 25 swim (total 700) rest 1-2 minutes Continuous 1 x 25 doing fist drill with pull buoy (place PB on deck and immediately go into only 100 swim grab PB and 1 x 25 fist 100 fist. 3 x 100 at 90% effort 5 seconds rest. REPEAT the Above. (total 1100) Rest 1 minute Straight 700 swim broken up as follows 25 sprint 100 swim 25 sprint 200 swim 25 sprint 300 swim 25 swim Rest 1 minutes 4 x 50 kick with fins on 1 minute interval Cool Down 200 kick

Sample Day 2
1:00:00
Fartlek Ladder 60

60’ timed fartlek Ladder run: Make sure you are warmed up before you start pushing the pace on these. you may need a longer warm up or back off the intensity at the beginning of this run. • 3’ warm up at a pace that will be your recovery pace • 1’ moving into zone 4 or RPE of 7 • 30” recovery pace • 2’ into zone 4 or RPE of 7 • 1’ recovery pace • 3’ into zone 4 or RPE of 7 • 1:30 recovery pace • 4’ into high zone 4 or RPE of 7 • 2’ recovery pace • 5’ into high zone 4 and 5a or RPE of 7/8 • 2:30 recovery pace • 6’ into 5a or RPE of 7/8 • 3’ recovery pace • 5’ into 5a or RPE of 7/8 • 2:30 recovery pace • 4’ into 5a or RPE of 7/8 • 2’ recovery pace • 3’ into 5a or RPE of 7/8 • 1:30 recovery pace • 2’ into 5a or RPE of 7/8 • 1’ recovery pace • 1’ into 5a, 5b, 5c or RPE of 7-9 • 30’ recovery pace • Cool down to 60’

Sample Day 2
0:35:00
BG #2 Super Set #1

#2 goal is 3 x 10 of each exercise where a set is indicated. Watch video in order to properly execute the routine. Super set 1: Flat Dumbbell Chest Press Dumbbell to Med Ball Wood chopper Super set 2: Barbell or Dumbbell Squat to Standing Calf Raises Super set 3: Barbell or Dumbbell Dead lift to Over head Press to Pull-ups or Pull downs Super set 4: Cable Torso Twists to Side Planks Video: http://www.youtube.com/user/thestrongtriathlete#p/u/11/HF4DHnJLJEM

Sample Day 3
1:30:00
1 hour Steady State Ride

15min warm-up 1hr steady state at 76-83% FTP 15 min cool-down

Sample Day 3
1:00:00
3109m
3400 (Breath Control)

Warm up: 500 straight swim Easy pace. stretch it out pull 300 Paddles and pull buoy Stretch it out. slow. focus on grabbing water and pulling water all the water back all the way to thigh Main set: focus on breath control. SLOW everything down, don't worry about speed just breath control. Do the best you can and eventually you will get better. With paddles and pull buoy 1 x 50 breath to right side every time you pull right arm through 1 x 50 breathe to left side every time you pull with left arm 1 x 50 breathe every third stroke 1 x 50 every 5th stroke 1 x 50 every 7th stroke (250) Rest 1 minute Still with paddles and pull buoy 1 x 200 bilateral breathing (every 3rd stroke) (30) 1 x 200 every 4th stroke (30) 2 x 200 breathe as you normally do. No Pull buoy or paddles (30) Rest 1 minute With paddles and pull buoy again. No breathing within the flags. This means that as you approach the wall no breaths until after you turn and come up on the other side of the flags (usually 1 or 2 strokes). at first this may seem challenging but go slow. see how long you can go before you miss. if this is too hard at first don't breathe into the wall but breathe out of the turn. get a total of 500 yards in (500) rest 1 minute Drill Work 2 x 50 Fists 2 x 50 straight arm drill (Keep arms locked straight entire stroke 2 x 50 Thumb touches shoulder before reentering water. lead hand doesn't pull until hand leaves shoulder 2 x50 thumb exits by thigh then touches hip then shoulder. lead hand doesn't pull until after hand touches shoulder 2 x 50 25 fist 25 regular 5 x 50 regular swim. focus on full stroke, grabbing water, breathe control. CD: 300 kick with fins

Sample Day 4
0:25:00
BG #1 (Swim Emphasis)

#1 goal is 3 x 10 of each exercise where a set is indicated. Watch video in order to properly execute the routine. 1. Straight Arm Cable Pull downs (use rope, bar, or individual handles, preferably pull down with both arms simultaneously) 2. Cable Chest Press (use both arms simultaneously or one arm at a time, press out while in standing position) 3. Cable Torso Twists (keep your arms straight and twist to one side while gripping cable handle with both hands) 4. Cable Squat and Row (use rope or individual handles, sit down into a squat, then stand and row) Video: http://www.youtube.com/user/thestrongtriathlete#p/u/12/w4QU7DD4190

Matt Smith
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Sansego by Craig Alexander

At Sansego, we believe that the athlete simply comes first. Our team strives to be the "man behind the man" for our athletes. We work with all ability levels around the world and have a team of coaches hand selected by 3 x Ironman World Champion, Craig Alexander. As Craig has in his career, we focus on making training a piece of the multi-sport lifestyle balancing the demands of family, work and training. Online training plans to highly personalized one on one coaching relationships.