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Ironman MONTH1 6

This training plan outlines a 16-week Ironman training program divided into 5 parts: 1) Building blocks - focuses on interval and tempo training for swimming, biking, and running. 2) Build volume - increases training distances and durations while maintaining intensity. 3) Add time trials - incorporates weekly swim, bike, and run time trials into training. 4) Brick focus - emphasizes bike-run "brick" workouts to build endurance for the bike-run transition. 5) Take to the hills - progresses to include hill training for biking and running to prepare for terrain. The plan provides detailed weekly workouts and intensities to progressively prepare the athlete for an Ironman triathlon

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Chris
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267 views2 pages

Ironman MONTH1 6

This training plan outlines a 16-week Ironman training program divided into 5 parts: 1) Building blocks - focuses on interval and tempo training for swimming, biking, and running. 2) Build volume - increases training distances and durations while maintaining intensity. 3) Add time trials - incorporates weekly swim, bike, and run time trials into training. 4) Brick focus - emphasizes bike-run "brick" workouts to build endurance for the bike-run transition. 5) Take to the hills - progresses to include hill training for biking and running to prepare for terrain. The plan provides detailed weekly workouts and intensities to progressively prepare the athlete for an Ironman triathlon

Uploaded by

Chris
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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TRAINING

IRON DISTANCE - MONTHS 1-3


TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
PART 1 – BUILDING BLOCKS
WEEK ONE INTERVAL TEMPO INTERVAL AEROBIC SWIM AEROBIC BIKE AEROBIC RUN
SWIM BIKE RUN 800m 40km 8km
Total = 1,000m 40mins 35mins @ PE 5-6 @ PE 5-6 @ PE 5-6
Main set (MS) = MS = 2 x 8mins MS = 4 x 2mins
6 x 50m @ PE 8 @ PE 7-8 @ PE 8-9

WEEK TWO INTERVAL INTERVAL TEMPO AEROBIC SWIM AEROBIC BIKE AEROBIC RUN
SWIM BIKE RUN 1,000m 45km 10km
Total = 1,000m 40mins 35mins @ PE 5-6 @ PE 5-6 @ PE 5-6
MS = 4 x 100m MS = 6 x 2mins MS = 2 x 6mins
@ PE 8 @ PE 8-9 @ PE 7-8

WEEK THREE INTERVAL TEMPO INTERVAL AEROBIC SWIM AEROBIC BIKE AEROBIC RUN
SWIM BIKE RUN 1,200m 50km 12km
Total = 1,200m 45mins 40mins @ PE 5-6 @ PE 5-6 @ PE 5-6
MS = 8 x 50m MS = 2 x 10mins MS = 5 x 2mins
@ PE 8 @ PE 7-8 @ PE 8-9

WEEK FOUR INTERVAL INTERVAL TEMPO AEROBIC SWIM AEROBIC BIKE AEROBIC RUN
SWIM BIKE RUN 1,000m 40km 10km
Total = 1,200m 45mins 40mins @ PE 5-6 @ PE 5-6 @ PE 5-6
MS = 5 x 100m MS = 7 x 2mins MS = 2 x 7mins
@ PE 8 @ PE 8-9 @ PE 7-8

PART 2 – BUILD THE VOLUME


WEEK ONE INTERVAL SWIM TEMPO BIKE INTERVAL RUN AEROBIC SWIM AEROBIC BIKE AEROBIC RUN
Total = 1,300m 45mins 45mins 1,000m 50km 11km
Main set (MS) MS = 3 x 6mins MS = 6 x 90secs @ PE 5-6 @ PE 5-6 @ PE 5-6
= 4 x 75m, @ PE 7-8 @ PE 8-9
4 x 50m @ PE 8

WEEK TWO INTERVAL SWIM INTERVAL BIKE TEMPO RUN AEROBIC SWIM AEROBIC BIKE AEROBIC RUN
Total = 1,300m 45mins 40mins 1,200m 55km 12km
MS = 6 x 100m MS = 8 x 90secs MS = 3 x 5mins @ PE 5-6 @ PE 5-6 @ PE 5-6
@ PE 8 @ PE 8-9 @ PE 7-8

WEEK THREE INTERVAL SWIM TEMPO BIKE INTERVAL RUN AEROBIC SWIM AEROBIC BIKE AEROBIC RUN
Total = 1,500m 50mins 45mins 1,400m 60km 13km
MS = 4 x 100m MS = 3 x 8mins MS = 6 x 2mins @ PE 5-6 @ PE 5-6 @ PE 5-6
@ PE 8 @ PE 7-8 @ PE 8-9
8 x 25m @ PE9

WEEK FOUR INTERVAL SWIM INTERVAL BIKE TEMPO RUN AEROBIC SWIM AEROBIC BIKE AEROBIC RUN
Total = 1,500m 50mins 45mins 1,000m 40km 10km
MS = 8 x 100m MS = 10 x 90secs MS = 3 x 6mins @ PE 5-6 @ PE 5-6 @ PE 5-6
@ PE 8 @ PE 8-9 @ PE 7-8

PART 3 – ADD TIME TRIALS


WEEK ONE TIME-TRIAL TEMPO BIKE INTERVAL RUN AEROBIC SWIM AEROBIC BIKE AEROBIC RUN
SWIM Total = 1hr Total = 45mins 1,400m 50km. Create a 13km
1,900m MS = 4 x 6mins MS = 4 x 2mins @ PE 5-6 50km route outdoors. @ PE 5-7
Include warm-up @ PE 7-8 @ PE 8-9; Include warm-up
& cool-down 4 x 1min @ PE 8 & cool-down

WEEK TWO INTERVAL SWIM INTERVAL BIKE TIME-TRIAL AEROBIC SWIM AEROBIC BIKE AEROBIC RUN
Total = 1,800m Total = 50mins RUN 1,500m 60-70km 10km
MS = 2 x 400m MS = 4 x 2mins 15km @ PE 5-6 @ PE 5-7 @ PE 5-7
@ PE 8; 4 x @ PE 8-9; Include warm-up
100m @ PE 8 4 x 1min @ PE 8 & cool-down

WEEK THREE INTERVAL SWIM TEMPO BIKE INTERVAL RUN AEROBIC SWIM AEROBIC BIKE AEROBIC RUN
Total = 2,000m Total = 60mins Total = 45mins 1,600m 60-70km 13km
MS = 1 x 500m @ PE MS = 4 x 7mins MS = 4 x 2mins @ PE 5-6 @ PE 5-7 @ PE 5-7
7; 2 x 200m @ PE 8; @ PE 7-8 @ PE 8-9;
3 x 100m @ PE 9 4 x 1min @ PE 8

WEEK FOUR INTERVAL INTERVAL BIKE TEMPO RUN AEROBIC SWIM AEROBIC BIKE AEROBIC RUN
SWIM Total = 50mins Total = 50mins 1,200m 50km 10km
Total = 1,800m MS = 4 x 2mins MS = 3 x 8mins @ PE 5-6 @ PE 5-7 @ PE 5-7
MS = 12 x 100m @ PE 8-9; 4 x @ PE 7-8
@ PE 8 1min @ PE 8
TRAINING

IRON DISTANCE - MONTHS 4-6


TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
PART 4 – BRICK FOCUS
WEEK ONE INTERVAL SWIM INTERVAL BIKE INTERVAL RUN AEROBIC SWIM TEMPO BIKE AEROBIC RUN
Total = 2,200m Total = 1hr, MS = Total = 50mins 4 x 500m Total = 80km 14km
MS = 10 x 150m 5 x 5mins @ PE MS = 6 x 3mins @ PE 7 MS = 2 x 10km @ PE 5-7,
@ PE 8 7-9, increase @ PE 8-9, increase @ PE 8, hilly run
gear each min speed each min hilly ride

WEEK TWO INTERVAL SWIM INTERVAL BIKE TEMPO RUN AEROBIC SWIM AEROBIC BIKE AEROBIC RUN
Total = 2,400m, Total = 1hr Total = 1hr 1,800m 80km 12km
MS = 3 x 300m MS = 12 x 1min @ MS = 2 x 12mins @ PE 6 @ PE 6-7 @ PE 5-7,
@ PE 7, 200m @ PE 9, full power @ PE 8 hilly run
PE 8, 100m @ PE 9

WEEK THREE INTERVAL SWIM INTERVAL BIKE INTERVAL RUN AEROBIC SWIM TEMPO BIKE AEROBIC RUN
Total = 2,200m Total = 1hr, MS = Total = 50mins 4 x 500m Total = 80km 16km
MS = 12 x 100m 5 x 5mins @ PE MS = 6 x 3mins @ PE 7 MS = 2 x 10km @ PE 5-7,
@ PE 8, 6 x 50m 7-9, increase @ PE 8-9 increase @ PE 8, hilly run
@ PE 8 gear each min speed each min hilly ride

WEEK FOUR INTERVAL SWIM INTERVAL BIKE TEMPO RUN AEROBIC SWIM AEROBIC BIKE AEROBIC RUN
Total = 2,400m Total = 1hr Total = 1hr 1,600m 60km 12km
MS = 3 x 300m MS = 12 x 1min @ MS = 2 x 12mins @ PE 6 @ PE 6-7 @ PE 5-7,
@ PE 7, 200m @ PE 9, full power @ PE 8 hilly run
PE 8, 100m @ PE 9

PART 5 – TAKE TO THE HILLS


WEEK ONE INTERVAL SWIM INTERVAL BIKE INTERVAL RUN AEROBIC SWIM TEMPO BIKE AEROBIC RUN
Total = 2,500m Total = 1:10hr Total = 1hr 2 x [300m @ PE Total =80km 15km @ PE 5-7
MS = 3 x 200m MS = 4 x [8mins MS=6x[3mins@PE7; 7-8; 2 x 500m MS = 3 x [10km Must be rolling/
@PE8;4x150m@PE steady climb @ 2mins @ PE 8; 1min @ @ PE 7; 2 x @ PE 8 hilly
8; 6 x 100m @ PE 8 PE 8] PE 9; 2mins rest] 300m @ PE 7-8] undulating ride]

WEEK TWO INTERVAL SWIM INTERVAL BIKE TEMPO RUN AEROBIC SWIM AEROBIC BIKE AEROBIC RUN
Total = 2,500m Total = 1:10hr Total = 1hr 6 x 50m @ PE 8; 90km @ PE 6-7 12km @ PE 5-7
MS = 8 x 100m MS = 6x [3mins @ PE 7; MS = 3 x [5mins 1 x 1,500m Undulating ride Include 3 x hard
@PE8;4x150mPE@ 2mins @ PE 8; 1min @ @ PE 8; 10mins @ PE 7; 6 x 50m hill reps
PE 7; 8 x 100m @ PE 8 PE 9; 4mins @ PE 6] @ PE 6-7] @ PE 8

WEEK THREE INTERVAL SWIM INTERVAL BIKE INTERVAL RUN AEROBIC SWIM TEMPO BIKE AEROBIC RUN
Total = 2,500m Total = 1:10hr Total = 1hr 1 x [800m @ PE Total = 80km 18km @ PE 5-7
MS = 8 x 100m MS = 4 x [8mins MS=6x[3mins@PE7; 7; 2 x 400m MS = 3 x 12km Must be rolling/
@PE8;4x150mPE@ steady climb 2mins @ PE 8; 1min @ @ PE 7; 4 x @ PE 8 hilly
PE 7; 8 x 100m @ PE 8 @ PE 8] PE 9; 2mins rest] 200m @ PE 8] Undulating ride

WEEK FOUR NTERVAL SWIM INTERVAL BIKE TEMPO RUN AEROBIC SWIM AEROBIC BIKE AEROBIC RUN
Total = 2,400m Total = 1hr Total = 50mins 1,800m 75km @ PE 6-7 10km @ PE 5-7
MS = 10 x MS = 4 x [3mins @ PE MS = 3 x [5mins @ PE 6-7 Undulating ride Include 3 x hard
[200m @ PE 8] 7; 2mins @ PE 8; 1min @ PE 8; 8mins hill reps
@ PE 9; 6mins @ PE 6] @ PE 6-7]

PART 6 – TIME TRTAL RETURN


WEEK ONE TIME-TRIAL INTERVAL BIKE TEMPO RUN AEROBIC SWIM TIME-TRIAL BIKE AEROBIC RUN
SWIM Total = 1:15hrs Total = 1hr 6 x 400m @ PE 50km, 50km 18km @ PE 5-7
1,900m MS = 10 x 2mins MS = 4 x [7mins 6-8 Increase route outdoors. Aim for
Include warm-up standing climb @ PE @ PE 7; 3mins @ PE speed in final Include warm-up consistent pacing
& cool-down 8-9; 4mins @ PE 5 8; 2mins @ PE 5] 100m of each set & cool-down

WEEK TWO INTERVAL SWIM INTERVAL BIKE NTERVAL RUN AEROBIC SWIM AEROBIC BIKE RACE PACE RUN
Total = 2,500m, Total = 1:20hrs MS = 4 x Total = 1hr All @ PE 7: 1 x 110km @ PE 6-7 15km @ PE 5-8
MS = 15 x 150m [10mins @ PE 8; 5mins MS = 8 x [5mins 600m, 1 x 500m, 1 Undulating ride Include 3 x 3km
@ PE 8 @ PE 5] consistent @ PE 8; x 400m, 1 x 300m, efforts at desired
pace in 10min efforts 1 x 200m, 1 x 100m race pace

WEEK THREE INTERVAL SWIM INTERVAL BIKE TIME-TRIAL AEROBIC SWIM RACE PACE BIKE BRICK
Total = 2,700m Total = 1:15hrs RUN 6 x 400m @ PE Total = 60km 8km run @ PE 7;
MS=3x200m@PE8; MS = 10 x [2mins 15km 6-8, Increase MS = 3 x [12km 40km bike
3x300mPB;100m@ standing climb @ PE Include warm-up speed in final efforts at desired @ PE 7;
PE7;3x200m@PE8 8-9; 4mins @ PE 5] & cool-down 100m of each set race pace] 6km run @ PE 7

WEEK FOUR INTERVAL SWIM INTERVAL BIKE TEMPO RUN RACE PACE SWIM AEROBIC BIKE AEROBIC RUN
Total = 2,500m Total = 1:20hrs MS = 4 x Total = 1hr 2,000m @ PE 80km @ PE 6-7 21km @ PE 5-7
MS = 15 x [150m [10mins @ PE 8; 5mins MS = 8 x [5mins 6-7 Steady swim Undulating ride Aim for
@ PE 8] @ PE 5] consistent @ PE 8; 90secs at desired race consistent pacing
pace in 10min efforts complete rest] pace

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