One of your weekly runs should be a long one, where you eventually build up to around 2 hours 30 mins of low intensity running. 5 mins in upper Z3 + 2 mins recovery in Z1. 2 x (100 FS Breathe every 5 in Z2 + 15 sec rests). The main goal of your IRONMAN swim training is getting fit enough to swim 3.8km in relative comfort. This short training plan is suitable for Advanced amateur triathletes, aiming to achieve peak fitness for IRONMAN 140.6 triathlon. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. 2 x (50 FS in Z2 + 50 FS in Z4 + 15 sec rests). There is usually one workout per day, with one day off each week. 2 x (400 FS in Z2 + 50 FS in Z4 + 15 sec rests). If you can eventually ride 100 miles without it taking several days to recover, you should be fit enough for IRONMAN race day. Average weekly training hours are 9:42 with the biggest week at 13:39 hours. 12 mins in upper Z3 + 2 mins recovery in Z1. Then ease down into Z2 for the last 10 mins. Hard/VO2 Max” – Heart rate 93-100% of max. Note: our premium plans include fitness tests for smarter, personalised training zones on every workout. Slowly increase the duration of your workouts each week, so that you’re eventually able to swim a 4 to 5 km session (with frequent short rests). Our IRONMAN 140.6 training plans include varied swim workouts with video swim drills, to help improve different aspects of your stroke. Preferably at the race destination. 1 x (100 FS in Z2 + 50 FS in Z4 + 20 secs rest). With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2800 m/yards with rests, ride for 3 hrs 40 mins and run for 1 hr 40 mins – but not all on the same day. You can ride outdoors, or on an indoor trainer. 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. There are one or two workouts per day, with one day off each week. And replace today’s run with Friday’s workouts. 8 x (15 mins in upper Z2 + 5 mins in low Z2). 1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs rest). 1 x (300 FS in Z2 + 200 Pull in Z2 + 30 secs rest). 0000011327 00000 n 1 x (100 FS in Z2 + 100 Pull in Z4 + 20 secs rest). This includes two swims, two rides, three runs and a 45-minute strength and conditioning session. It’s a good time to double-check your race day logistics and strategies. 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. For a beginner who has some recent background in fitness or sport, we suggest you give yourself at least 24 weeks to get fit and ready for an IRONMAN distance triathlon. He completed the same rides and runs on the same routes day after day after day. The average weekly training commitment is 12 hrs with the biggest week at 16:17 hrs. The plan builds up to race day and helps improve your fitness and confidence for your target event. Nice easy run in Z2, preferably at the race venue. 0000004523 00000 n These workouts can help improve your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. *Plus, you’ll also receive free regular training tips from head coach Phil Mosley! �Cq��)(Y9��� �����1�{��O�C�� }��e^7ύ����d�m��y�;���U����kw9v�q2���ql�01!�Rq�n��YM=nw Average weekly training hours are 10:35 with the biggest week at 14:14 hours. If you’re not a confident swimmer, it’s a good idea to sign up for a series of adult improver swim lessons before you start a triathlon training program. He founded MyProCoach in 2010 to to offer the world’s most comprehensive range of online training plans, all designed to help you enjoy the same success that my athletes and I have, while still making sure you have quality time for your family, friends and career (read 190+ detailed reviews here). 0000001893 00000 n 2 x (100 FS Breathe every 3 in Z2 + 15 sec rests). Ride on your race day bike, all in Z2. Then ease down into Z2 for the last 15 mins. 2 x (100 Pull in Z2 + 100 Drill in Z2 + 15 sec rests). The event will typically take you between eight and 16 hours to complete. 0000000816 00000 n Take as many rests as you want. Do your best to follow the workouts below, ideally in their given order. The athlete has competed in multiple 70.3 mile triathlons. And that is part of the excitement and challenge of it. 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. 6 mins in upper Z4 + 3 mins recovery in Z2. 0000004210 00000 n 4 x (4 mins in low Z4 + 60 sec recoveries in Z1).
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