0000004523 00000 n 5 mins in upper Z4 + 3 mins recovery in Z2. You should break up your swim workouts into smaller chunks with regular rest periods. 5 mins in low Z4 + 30 secs recovery in Z1. 9 mins in upper Z3 + 2 mins recovery in Z1. 0000001265 00000 n 2 x (100 Kick in Z2 + 100 FS in Z2 + 15 secs rest). 5 x (25 mins in upper Z2 + 5 mins in low Z2). 1 x (50 Pull in Z2 + 50 Pull in Z4 + 20 secs rest). They designate Monday as a rest day; I have added strength training in this plan on Mondays. Please read our advice and. 1 x (100 Pull in Z2 + 50 FS in Z4 + 15 secs rest). To get this in a printable PDF, plus the 8-week version and the Strength & Conditioning guide, please enter your email below. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 3400 m/yards with rests, ride for 4 hrs and run for 2 hrs – but not all on the same day. If you can eventually ride 100 miles without it taking several days to recover, you should be fit enough for IRONMAN race day. It’s a good time to double-check your race day logistics and strategies. Just to check your bike is working ok and to get a feel for the route. There are usually two 40-minute strength and conditioning sessions per week with our IRONMAN triathlon plans. 4 x (5 mins in low Z4 + 60 sec recoveries in Z1). Including beginner, intermediate, advanced, masters (40+) and off-season PLANS, Table of Contents (click to scroll to each section), MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. 0000005155 00000 n 1 x (100 FS in Z2 + 100 Pull in Z3 + 20 secs rest). 15 mins in upper Z3 + 2 mins recovery in Z1. 1 x (100 FS in Z2 + 100 Drill in Z2 + 15 secs rest). This ensures you’re used to the feel and handling of your race-day bike. The best way to train is by following an intelligently designed training plan. Click here to browse our 8 to 48-week training plans (with email support). Zone 1 – Feels like “Easy/Recovery” – Heart rate 68-73% of max. 1 x (100 FS in Z2 + 100 Pull in Z4 + 20 secs rest). Nice and easy, at a chatty pace mainly in Z1-Z2. Distance: 140.6 miles = 2.4 mile swim [1.7%] + 112 mile bike [79.7%] + 26.2 mile run [18.6%] 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). 0000002485 00000 n The sooner you start, the more time you have to build up your fitness gradually. By Matt Fitzgerald Throughout the 1980s a certain triathlete trained hard but with incredible monotony. Average weekly training hours are 9:42 with the biggest week at 13:39 hours. There’s a whole world of virtual events and virtual racing out there. 12 mins in upper Z3 + 2 mins recovery in Z1. %PDF-1.5 %���� So, we created a plan that allows for the time-constrained athlete to successfully finish an Ironman race. There are usually two workouts per day, with one day off each week. Zone 2 – Feels like “Steady/Endurance” – Heart rate 73-80% of max. To get the 8-week version of this plan and access to the Strength & Conditioning guide, please. 10 mins in upper Z3 + 2 mins recovery in Z1. Note: our premium plans include fitness tests for smarter, personalised training zones on every workout. 1 x (50 FS in Z2 + 100 FS in Z4 + 30 secs rest). 2 x (6 mins in low Z4 + 60 sec recoveries in Z1). 1 x (50 FS in Z2 + 150 FS in Z4 + 30 secs rest). BUILD – Do each rep slightly faster than the previous. 98-99% of the days are training days. Improving your technique. training plan Guess what: Ironman training can be both uncomplicated and effective. If you use heart rate, you can use our simple heart rate training zone calculator. We suggest you only do strength work in addition to at least two swims, two runs and two cycles per week, rather than instead of them. 20 mins in upper Z3 + 2 mins recovery in Z1. 0000008559 00000 n The main goal of your IRONMAN swim training is getting fit enough to swim 3.8km in relative comfort. It doesn’t have to be every swim you do, but aim for several open water swims before you race in open water. 5 x (8 mins in upper Z3 to low Z4 + 3 min recoveries in Z2). We’ll do some faster sections from next week onwards, but just take it easy today. Fitness adaptations take weeks and months to occur, rather than days. We also use some simple abbreviations to keep things easy to read: This plan is suitable for Beginner or time-limited athletes preparing for an IRONMAN 140.6 triathlon. 0000002221 00000 n �Cq��)(Y9��� �����1�{��O�C�� }��e^7ύ����d�m��y�;���U����kw9v�q2���ql�01!�Rq�n��YM=nw 2 x (100 FS Breathe every 3 in Z2 + 20 sec rests). 5 mins in upper Z3 + 2 mins recovery in Z1. [���H�E�"�*`�;: �3���()�Ft B�QP�MIZH �'�*lE{��8낕*�%� ��)O�x? 18 mins in upper Z3 + 2 mins recovery in Z1. To get this plan plus the 8-week version, please. Note: Ride or run the designated duration at a steady, comfortable pace Ride, run or swim the desingnated duration at a steady, moderate pace Our training plans are for athletes who don’t feel the need for a personal coach, but who still want the structure and planning of an expertly-written training program. Nice easy run in Z2, preferably at the race venue. The event will typically take you between eight and 16 hours to complete. Then ease down into Z2 for the last 15 mins. Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications (below). 2 x (100 FS Breathe every 5 in Z2 + 20 sec rests). H�\��j�0��~ The plan builds up to race day and helps improve your fitness and confidence for your target event. Unsubscribe at any time. This training plan is a downloadable PDF and has been crafted by Ironman Certified Coach Steve Harper. 1 x (200 FS in Z2 + 100 Pull in Z2 + 20 secs rest).