Beginner-Intermediate IM 20 week

Average Weekly Training Hours 13:20
Training Load By Week
Average Weekly Training Hours 13:20
Training Load By Week

This Ironman training plan is designed for first time Ironman athletes with a few years of Long Distance triathlon experience. The focus of this plan is to showcase the importance of the swim and early season strength training. As the athlete approaches Race Day, the last 10-12 week training block will focus on race specific training.

Sample Day 1
1:30:00
Masters Swim+kick1

masters swim session.

12x 25 kick with board and no fins .
400 swim (alter 50 fast/50 easy)

Sample Day 1
1:00:00
AA strength

5 min Spin to warm up.
walk sit stretch, inchworm, psoas stretch.

No more than 1 min rest between each exercise. Complete one run through of lunges, (1x20, 1x15, 1x12, 1x8, 1x5)then 3x25 with 10#, 30 seconds rest between. Then complete one round of squats, etc.


Single Leg Lunges
Squats
Single Leg Press
Lat Pull Down
Dumbbell Bench Press
_________________
V' Ups (4x15)
Knee lifts (4x15)

1x20 bodyweight, 1x15 (5#), 1x12 (7#), 1x8 (10#), 1x5 (#15#)
For the Lat pull down use a medium weight.

Sample Day 2
1:00:00
HRPM, L1

warm up 20 mins easy, 4x (30 sec right leg only, 30 sec both, 30 sec left leg only);
*When single leg pedaling, let the unclipped leg just hang unsupported.
*Smooth circles with the pedaling leg;
In an easy gear and no tension:

-2:00 at 90rpm,
-1:30 min at 95rpm,
-1:00 min at 100rpm,
-45sec at 105rpm,
-30sec at 110rpm
-45sec at 105rpm
-1:00 min at 100rpm
-1:30 min at 95rpm,
-2:00 at 90rpm,
Cool down 10 mins easy.

Sample Day 3
1:00:00
Masters Swim

Sample Day 3
1:00:00
6x 8min mod

Include 6x8 mins @ mod (85-90%HR), 2 min jog recovery.

Sample Day 4
1:30:00
Big gear

Warm up spin 15-20 mins.
Include 6x4 mins of 50-60rpm, 1 min recovery spin. (You are working on torque and strength, not speed). Rest of ride easy.

Sample Day 4
1:00:00
AA strength

5 min Spin to warm up.
walk sit stretch, inchworm, psoas stretch.

No more than 1 min rest between each exercise. Complete one run through of lunges, (1x20, 1x15, 1x12, 1x8, 1x5)then 3x25 with 10#, 30 seconds rest between. Then complete one round of squats, etc.


Single Leg Lunges
Squats
Single Leg Press
Lat Pull Down
Dumbbell Bench Press
_________________
V' Ups (4x15)
Knee lifts (4x15)

1x20 bodyweight, 1x15 (5#), 1x12 (7#), 1x8 (10#), 1x5 (#15#)
For the Lat pull down use a medium weight.