Ironman Training Plans

2.4 Mile Swim, 112 Mile Bike, 26.2 Mile Run

 

Ironman - Novice to Intermediate Triathlete *

 

This plan will prepare the novice to intermediate athlete to finish an Ironman distance race. The plan starts out with moderate volume and intensity at about 9 hours per week and builds to about 17 hours per week over the course of the plan prior to tapering to prepare you optimally for race day.

 

The planned workouts are progressive and typically have 3-5 sessions per week per discipline (i.e. swim, bike, run) with a progressive schedule with race simulations at the end of each four week block to ready the athlete for race conditions.  Long Brick workouts are included on the weekends and build throughout the program.  These long workouts let you experience nutritional needs to fuel you from race start through to the finish line.

 

Ironman - Advanced level Triathlete *

 

This plan is for the experienced athlete that has successfully competed at the 70.3 and Ironman distance races and has a solid base of training and athletic background.  The plan starts out with moderate volume and intensity at about 13 hours per week and builds to about 21 hours per week over the course of the plan prior to tapering to prepare you optimally for race day. The planned workouts are progressive and typically have 3-5 sessions per week per discipline (i.e. swim, bike, run) with race simulations at the end of each four week block to prepare the athlete for race conditions.  Long Brick workouts are included on the weekends and build throughout the program.  These long workouts let you experience nutritional needs to fuel you from race start through to the finish line.

 

 

* Competing in an Ironman event is a major undertaking and a minimum of four months of training is required to properly prepair for such an event.

TRIATHLON - BIKING - RUNNING- STRENGTH & CONDITIONING - NUTRITION - VIDEO ANALYSIS

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