Ironman Training Program - Wild Apricot

1 Week20/40 Week Half Triathlon and Full Triathlon Training Plan40 minutes with 6x:20 second relaxed sprints25 Miles40 minutes with 6x:20 second relaxed sprintsEasy Run5 MilesEasy Run5 MilesInterval SwimMain Set - 4x100M (1000m total)Easy Bike40 minutesInterval Swim25 Miles6 MilesEndurance Swim1000mWeek-3 Strength TrainingEndurance Run6 Miles1000mEndurance SwimInterval RunEndurance BikeEndurance RunMain Set - 4x100M (1000m total)Easy Bike40 minutesInterval RunEndurance BikeInterval SwimWeek-1 Week-2 Strength TrainingInterval SwimMain Set - 8x25m (1000m total)Interval Bike40 minutes with 6x:20 second sprintsInterval SwimMain Set - 8x25m (1000m total)Interval Bike40 minutes with 6x:20 second sprintsStrength TrainingWednesdayThursdayFridaySaturdayS undayTempo Ride/RunTransition RunInterval SwimSwim Time TrialMondayTuesdayEasy Ride / RunEndurance Swim/Ride/RunInterval Ride/RunPerform the designated number of intervals at the highest intensity level you can sustain through the end of the last interval without bonking.

2 Recover after each interval with easy spinning or jogging for a duration equal to twice that of the hard interval. Warm up with at least 10 minutes of easy riding or running and cool down long enough to reach the designated total workout the designated number of intervals in the main set (MS) at the highest speed youcan sustain through the end of the last interval without bonking. Rest on the wall for 10 seconds after 25- to 75-metre intervals, rest 15 seconds after 100- to 200- meter intervals, and rest 20 seconds after intervals longer than 200 meters. Apportion the remainder of the prescribed total workout distance to warm-up and cool-down metres and to drill, kick and pull the designated time-trial distance as though it were a race.

3 Apportion the remainder of the designated total workout distance to a warm-up and a cool-down. Ride or run the first part of the total duration at a comfortable pace. Ride or run the last part at an effort level that feels challenging yet still relatively after you complete the prescribed bike workout, put on your running shoes and run the designated duration at a comfortable plan was based upon a 20-week Training schedule. It is doubled to a 40-week Training plan. They designate Monday as a rest day; I have added strength Training in this plan on Mondays. Note:Ride or run the designated duration at a steady, comfortable paceRide, run or swim the desingnated duration at a steady, moderate paceEasy RunInterval SwimInterval RunEndurance BikeEndurance RunInterval RunEndurance BikeEndurance RunEasy RunInterval SwimWeek-9 Strength TrainingInterval Swim5 MilesMain Set - 5x100m (1200m total)45 minutes with 6x:20 second relaxed sprints30 Miles6 MilesInterval BikeEasy BikeEndurance Swim40 minutes with 6x:20 second sprints45 minutes1200mEasy RunInterval SwimInterval RunEndurance BikeEndurance RunInterval Run45 minutes with 6x.

4 20 second relaxed sprintsEndurance Bike30 MilesEndurance Run6 MilesEndurance Swim1200mEasy Run5 MilesInterval SwimMain Set - 5x100m (1200m total)Easy Bike45 minutesWeek-7 RECOVERYWeek-8 RECOVERYS trength TrainingStrength TrainingInterval SwimMain Set - 10x25M (1200m total)Interval Bike40 minutes with 6x:20 second sprintsInterval SwimMain Set - 10x25M (1200m total)5 MilesMain Set - 6x100m (1200m total)45 minutes with 8x:20 second relaxed sprints35 Miles8 MilesInterval BikeEasy BikeEndurance Swim40 minutes with 10x:20 second sprints45 minutes1500mEasy RunInterval SwimInterval RunEndurance BikeEndurance RunInterval Run45 minutes with 8x:20 second relaxed sprintsEndurance Bike35 MilesEndurance Run8 MilesEndurance Swim1500mEasy Run5 MilesInterval SwimMain Set - 6x100m (1200m total)Easy Bike45 minutesWeek-5 Week-6 Strength TrainingStrength TrainingInterval SwimMain Set - 12x25M (1200m total)Interval Bike40 minutes with 10x:20 second sprintsWeek-4 Strength TrainingInterval SwimMain Set - 12x25M (1200m total)7 MilesEndurance Swim1250mMain Set - 10x25M (1100m total)5 MilesMain Set - 5x100m (1100m total)40 minutes with 8x:20 second relaxed sprints30 Miles7 MilesInterval BikeEasy BikeEndurance Swim40 minutes with 8x.

5 20 second sprints45 minutes1250mWeek-3 Strength TrainingEasy Bike45 minutesMain Set - 10x25M (1100m total)Interval Bike40 minutes with 8x:20 second sprints5 MilesMain Set - 5x100m (1100m total)Interval SwimEasy RunInterval SwimInterval RunEndurance BikeEndurance Run40 minutes with 8x:20 second relaxed sprints30 MilesWeek-14 Strength TrainingEndurance BikeEndurance RunTempo BikeEasy BikeEndurance Swim50 minutes with last 20 minutes comf. hardEndurance RunMain Set - 12x50M; 8x25 (1700m total)6 MilesMain Set - 5x150m (1700m total)40 minutes with 10x1 minute fast uphill11 MilesTempo BikeEasy BikeEndurance Swim50 minutes with last 20 minutes comf. hardInterval SwimEasy RunInterval SwimInterval Run50 minutesEndurance Bike + Transition Run50 miles easy bike + 10 minute easy run(2100m total)Week-13 Strength TrainingInterval SwimEasy RunInterval SwimInterval RunEndurance Run50 minutes(2100m total)Endurance Bike + Transition Run50 miles easy bike + 10 minute easy runWeek-15 RECOVERY Strength TrainingInterval SwimEasy RunInterval SwimTempo RunMain Set - 12x50M; 8x25 (1700m total)6 MilesMain Set - 5x150m (1700m total)40 minutes with 10x1 minute fast uphill11 MilesWeek-12 Strength TrainingInterval SwimEasy RunInterval SwimTempo RunEndurance BikeEndurance RunMain Set - 8x50M.

6 8x25 (1600m total)6 MilesMain Set - 4x200m (1600m total)45 minutes with last 15 minutes comfortably hard45 Miles10 MilesInterval BikeEasy BikeSwim Time Trial45 minutes with 8x1:00 minute fast UH45 minutesMain Set - 800m TT (1800m total)Week-11 Strength TrainingInterval SwimEasy RunInterval SwimTempo RunEndurance BikeEndurance RunMain Set - 8x50M; 8x25 (1600m total)6 MilesMain Set - 4x200m (1600m total)45 minutes with last 15 minutes comfortably hard45 Miles10 MilesInterval BikeEasy BikeSwim Time Trial45 minutes with 8x1:00 minute fast UH45 minutesMain Set - 800m TT (1800m total) MilesMain Set - 5x150m (1500m total)40 minutes with 6x1:00 minute fast40 Miles9 MilesTempo BikeEasy BikeEndurance Swim45 minutes with last 15 minutes comf-hard45 minutes1700mEasy RunInterval SwimInterval RunEndurance BikeEndurance Run40 minutes with 6x1.

7 00 minute fast40 Miles9 MilesEndurance MilesMain Set - 5x150m (1500m total)Easy Bike45 minutesWeek-9 Strength TrainingWeek-10 Strength TrainingMain Set - 10x50M (1500m total)Tempo Bike45 minutes with last 15 minutes comf-hardInterval SwimMain Set - 10x50M (1500m total)Week-20 Strength TrainingInterval Bike + Transition RunEasy RunInterval SwimTempo RunEndurance Bike + Transition RunEndurance Run55 minutes2700m6 MilesMain Set - 6x150m (2100m total)50 minutes with last 20 minutes comfortably hard10 miles55 minutes bike with 8x2:00 minutes fast + 10 minute easy run60 miles easy bike + 15 minute easy runInterval SwimEasy BikeEndurance SwimMS: 10x50m; 10x25m (2100m)60 miles easy bike + 15 minute easy run10 milesWeek-19 Strength TrainingMS: 10x50m; 10x25m (2100m)6 MilesMain Set - 6x150m (2100m total)Easy Bike55 minutes55 minutes bike with 8x2:00 minutes fast + 10 minute easy runInterval SwimInterval Bike + Transition RunEasy RunInterval SwimTempo RunEndurance Bike + Transition RunEndurance RunEndurance Swim2700m50 minutes with last 20 minutes comfortably hardWeek-18 Strength TrainingTempo Bike + Transition RunEasy RunInterval SwimInterval Run55 min.

8 Bike w/last 20 min. comf. hard+10 min easy runInterval Swim50 minutesEasy BikeMain Set - 4x250m (1900m total)MS: 8x75m (1900m)Main Set - 4x250m (1900m total)45 minutes with 8x2:00 minutes fast12 milesEasy BikeEndurance Swim50 minutesEndurance Run6 Miles45 minutes with 8x2:00 minutes fast55 miles easy bike + 10 minute easy run2400mEndurance Swim12 milesEndurance Bike + Transition RunWeek-17 Strength TrainingEasy RunInterval SwimInterval RunEndurance Run6 MilesMain Set - 8x100m (1500m total)45 minutes with last 15 minutes comfortable hard40 miles8 MilesInterval BikeEasy BikeEndurance Swim45 minutes with 6x90 seconds fast45 minutes2400mTempo Bike + Transition Run55 min.

9 Bike w/last 20 min. comf. hard+10 min easy runInterval SwimMS: 8x75M (1900m)Endurance Bike + Transition Run55 miles easy bike + 10 minute easy run6 MilesEndurance Swim45 minutes with 6x90 seconds fast45 minutesMain Set - 1600m steady (1800 total)40 milesMain Set - 16x50M (1500m total)6 MilesMain Set - 8x100m (1500m total)45 minutes with last 15 minutes comfortable hard8 MilesWeek-16 RECOVERY Strength TrainingInterval SwimEasy RunInterval SwimTempo RunEndurance BikeEndurance RunMain Set - 16x50M (1500m total)Main Set - 1600m steady (1800 total)Interval BikeEasy BikeWeek-15 RECOVERY Strength Training15 minutesWeek-20 Strength Training55 minutes2700m6 Miles50 minutes with last 20 minutes comfortably hard60 miles easy bike + 15 minute easy runMS: 10x50m; 10x25m (2100m)RACE WEEK Week-21 Strength TrainingInterval SwimEasy milesMain Set - 4x150m (800m total)15 minutesInterval SwimEasy BikeMS: 10x50m.

10 (1100m total)15 minutesInterval BikeEasy BikeHalf Triathlon ( )20 minutes with 3x1:00 minute hard(Optional) Week-22 Strength TrainingTempo Bike + Transition RunEasy RunInterval SwimInterval RunEndurance Bike + Transition RunEndurance Run6 MilesMain Set - 6x200m (2300m total)45 minutes with 8x2:00 minutes fast13miles1 hour bike with last 20 minutes comfortable hard + 10 minute easy run65 miles easy bike + 10 minute easy runInterval SwimEasy BikeEndurance SwimMS: 10x75m; 10x25m (2300m)1 hour3000mEasy RunWeek-23 RECOVERYS trength TrainingInterval Bike + Transition RunEasy RunInterval SwimTempo RunEndurance Bike + Transition RunEndurance Run6 MilesMain Set - 12x100m (1800m total)40 minutes with last 12 minutes comfortably hard10 miles50 minute bike with 8x1:00 minute fast + 10 minute easy run50 miles easy bike + 15 minute ea