ironman training program pdf

You should be able to chat at this intensity. 10 mins in upper Z3 + 2 mins recovery in Z1. �Օ1_�b�ʖ��qz�G$�JH��I1�y�a,c��M��t��~y�Qw��\4��_pѷ-�sL,Fx�d�岌'�3��]KW��t�6T�j�� ڛƦ��"�:��-h��$��B/6��R�]��Iٱ �� ;F&�&�_�7!d�xș��Y��$�H�*ɯ\J��tܠ��ؤ\%��d � 4 x (90 secs in upper Z5 + 2 min recoveries in Z1-2). 1 x (200 FS in Z2 + 100 Pull in Z2 + 20 secs rest). 4 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). Nice easy run in Z2, preferably at race venue. The best way to approach this is by following an expertly designed training plan. Aim to run two or three times per week, but be sensible about your speed and distances, to avoid injury. All indoor training? This training programme is designed to guide you through a full 32wks of training and be prepared ready for race day at an ironman. Break up your swim workouts, into smaller chunks with regular rest periods. 2 x (200 Pull in Z2 + 100 FS in Z3 + 15 sec rests).

Into triathlon, running or cycling? The plan builds up to race day and helps improve your fitness and confidence for your target event. 1 x (50 Pull in Z2 + 50 Pull in Z2 + 15 secs rest). 13 0 obj This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 70.3 while balancing life and training. The training you do in those 6 to 8 months leading up to that period will allow you to be able to train specifically for your IRONMAN event. 6 0 obj endobj

",#(7),01444'9=82. This is your long run for the week and it will progress in duration. 10 mins in upper Z3 + 2 mins recovery in Z1. 5 x (5 mins in Z4 + 2 min recoveries in Z2). Average weekly training hours are 10:13 with the biggest week at 13:42 hours. 1 x (100 FS in Z2 + 50 FS in Z4 + 20 secs rest).

Zone 5 – Feels like “V. Preview Phil's PREMIUM plans now... From 6-48 weeks, free email coach support, advanced tracking software and more! IRONMAN Training Companion. The ultimate training resource right in the palm of your hand. About the program. %PDF-1.5 [��c�%�S�ķ�FȰr�kD�,�(�!q2z}�)oN�( The free 8 and 12-week training plans on this page give you an idea of what to expect, but you may also benefit from a longer plan that starts easier and ramps-up more gradually.

Think of the event like one long race, rather than three separate events. Download Your Free Printable PDF Plans Here! <> �/8��@�W?2ZĂE�q?��8��*�`$4Iͨ�D2 �*h��'u��ưG�|�x��d^�E��O�l��w�m��K� 15 mins in upper Z3 + 2 mins recovery in Z1. Plan Overview The training plan breaks down the 24-week training schedule into the following periods: Considering an IRONMAN triathlon? 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. I have over 20 years of experience helping amateur athletes surpass their goals, while still making sure they have quality time available for their family, friends and career. endobj 2 0 obj 3 x (3 mins in Z5 + 2 min recoveries in Z2). Fitness adaptations take weeks and months to occur, rather than days. O�̇www0��V��dx�Y��5��C��U��-s�T��2��V2��,��!��}�֍�`�E��ړ0L��O�@�ͨ�tE��+�6j �B�M�p��KBX��ʗ�cqx��O8/�[Z>��C�A㰆!�}0Y�I ^ä�-7�,�M�g��Z�p�B��R�k��Nl�5��]�I+��Bq��h��ڪ��^��w��٧��^��h�d�� Ύ�a�}>��~��N`�p�'��n��`�� ^�n�mc~��j�\��s��|�*�-�%}�_�� ? 2 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). Preferably at the race destination. 5 0 obj 1 x (50 FS in Z2 + 100 FS in Z4 + 30 secs rest). Here are the facts you’ll need to know. A steady run, mainly in Z1-Z2. 4 x (5 mins in low Z4 + 60 sec recoveries in Z1).

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We've got a plan for that. 1 0 obj 6 mins in low Z4 + 2 mins recovery in Z1. 2 x (100 Pull in Z2 + 100 FS in Z3 + 20 sec rests). With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2200 m/yards with rests, ride for 2 hrs 40 mins and run for 90 mins – but not all on the same day. This is most people’s weakest area, and the aspect they are most concerned about. 1 x (100 FS in Z2 Breathe every 3 + 20 secs rest). 1 x (100 FS in Z2 Breathe every 3 + 20 secs rest).

1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). 1 x (200 FS in Z2 + 200 Pull in Z2 + 30 secs rest). 100 FS Breathe every 3 in Z2 + 20 secs rest). Learn the distances and other key facts… An IRONMAN triathlon has a total race distance of 140.6 miles (or 226.2 kilometres). Every fourth week is an active recovery week, with less training, to help your body recover and adapt. endobj 7 mins in low Z4 + 60 secs recovery in Z1. It is written using Zones via heart rate based on percentage of your threshold heart rate. <> It’s a good time to double-check your race day logistics and strategies. This will give you enough fitness for an IRONMAN 70.3 triathlon cycle, with a little to spare. ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY, Thinking of trying an IRONMAN 70.3? Average weekly training hours are 7:00 with the biggest week at 9:19 hours. Unsubscribe at any time. 1 x (150 FS in Z2 + 50 FS in Z4 + 20 secs rest). This 12-week Ironman training plan will help get you ready to face the ultimate endurance challenge. 3 x (6 mins in Z4 + 2 min recoveries in Z1-Z2). An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. 1 x (200 Pull in Z2 Breathe every 5 + 20 secs rest). Download All Our FREE PRINTABLE Half IRONMAN®️ 70.3®️ Plans Here! endobj 1 x (50 FS in Z2 + 150 FS in Z4 + 30 secs rest). ��"�Q�� z!��`>'�b��f��7p��%t��Ê:�e�LuЮQ��;^�Z��:�5md׫��VDQ>)p��w��. This includes three swims, three rides, three to five runs and a 45-minute strength and conditioning session. 1 x (50 Back in Z2 + 50 Breast in Z2 + 15 secs rest). Worried about what to eat on marathon race day? 2 x (50 FS in Z2 + 50 FS in Z4 + 15 sec rests).

endobj ��l�zX�@�r�8�b�۬W��5j��9�� S��j��'��a1X>��/).��0�!tX�ʳ�r�d7G��6��D�m��Aҵ��_2K�"��3 The cycle workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and devices such as Garmin. The objective of this training plan is to provide the EXPERIENCED AGE GROUP triathlete with a 24-week structured and periodized plan to successfully prepare for an Ironman distance triathlon (2.4-mile swim / 112-mile bike / 26.2-mile run). Just make sure you do at least some of your training outside on the bike you intend to use during your triathlon. This includes two swims, two rides, three runs and a 45-minute strength and conditioning session. 1 x (100 FS in Z2 + 100 FS in Z4 + 30 secs rest). Click the headings below to view the remaining weeks! <> You’ll get more out of following a pre-planned workout, than you will by plodding up and down aimlessly. Once you can swim 400 meters or yards freestyle in a pool without stopping, you can then train on your own more, or in a group. Research has shown that you are twice as likely to reach your goals if you train with a structured plan. To get this in a printable PDF, plus the 8-week version and the Strength & Conditioning guide, please enter your email below. This plan will allow you to start the race with confidence and finish the race strong.

Every fourth week is an active recovery week, with less training, to help your body recover and adapt. 12 0 obj F�D֖jH1 � ��w�5 w�n��䃀�� iI��(��~#��RQ�Z 1 x (100 FS Breathe every 5 in Z2 + 20 secs rest). If you use heart rate, you can use our simple heart rate training zone calculator.

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