Welcome to TriMonster! This IRONMONSTER IRON BASE triathlon training program is designed to develop a strong "IRON BASE" for half and full iron distance triathletes! This plan builds up over a 8 WEEK period from approx. 6-10 HOURS per week.

TriMonster triathlon training plans are TIME BASED and can be applied to both amateur and competitive athletes. The focus and priority is on putting in a certain amount of weekly training time - not distance - so depending on your ability and fitness level you may complete more total distance in your training if you are a more competitive athlete. This is perfectly fine and the reason why the training plan is focused on completing a volume of time, not distance - so that both amateur and competitive athletes don't risk OVER TRAINING through excessive levels of training stress. Following this plan will allow amateur athletes to successfully finish their event while competitive athletes will push themselves to set personal bests without increased risk of injury. As always, you can consult with your coach for guidance on any or all of this for further clarification. You can reach your TriMonster coaches anytime at endurance@ffc.com.

TriMonster triathlon training programs follow a concept of PERIODIZATION which means you build up in training volume over macro, micro, and meso cycles. The key to success is the RECOVERY / TAPER weeks in each of these cycles. Take these seriously and note the decrease in training volume during these weeks to allow your body time to absorb the training stress. Experienced athletes may be tempted to increase their training volume more aggressively, but one should always start slow to avoid developing overly strained and tight muscles or injuries. Realize that the journey of training is long and your body is constantly trying to repair itself from one workout to another. In order to build ENDURANCE without injury one must build slowly and gradually. Even if you have worked out at a higher level of intensity or training load in the past, resist the temptation to get back in peak condition too quickly! Workout INTENSITY should be periodized as well by gradually build each week, starting at no more than an 8 out of 10 in your rate of perceived exertion (RPE) as the maximum intensity of hard intervals in weeks 1-3. In weeks 4-7 start building intensity and only push yourself harder if your body supports the training volume and intensity. Prioritize sleep, recovery, and healthy eating habits and always listen to your body... don't be afraid to skip a workout if your body is not responding well and needs more rest.

The primary goal of our training program is to train smart and train safe - while having fun in the process! Embrace the multisport lifestyle for all the positive impacts it can have on your life... focus on developing your weaknesses, create a consistent workout routine, reinforce good habits in stretching and light active strengthening drills after every workout, etc.... but most importantly have fun and socialize with your fellow TriMonster triathletes. Peer motivation and a social atmosphere is a key to success that will keep you showing up each week and motivated to stick to your training goals. Now let's do it!!!