Ironman Triathlon Program - TransitionTimes.com

After a base building period of 6-8 weeks

 

Week 1

Monday          Off

Tuesday          Swim: 10 - 15 x 100, 15 seconds rest, alternate easy and fast

                        Run (Track) 4 x 200 at FA1

Wednesday    Brick Workout: Bike: 60 minutes FA1 / Run: 45 minutes EA – FA1

                        Strength Training

Thursday        Swim:  5 x 300, 20 seconds rest, negative split

                        Bike: 1.5 hours FA1

Friday             Swim: 3 X 200 negative split with 20 seconds rest, 10 x 50, 10 seconds rest,

                        alternate easy and fast

                        Strength Training

Saturday         Bike: 2 hours EA – FA1 technique

Sunday           Run: 70 minutes EA – FA1 technique

 

Week 2        Build 2A

Monday          Off

Tuesday          Swim: 10 – 15 x 100, 15 seconds rest, alternate easy and fast

                        Run (Hills) 2 x Hill at FA1

Wednesday    Brick Workout: Bike: 1.25 hour FA1 / Run: 45 minutes EA – FA1

                        Strength Training

Thursday        Swim:  6 x 300, 20 seconds rest, negative split

                        Bike: 2 hours FA1

Friday             Swim: 3 X 200 negative split with 20 seconds rest, 12 x 50, 10 seconds rest,

                        alternate easy and fast

                        Strength Training

Saturday         Bike: 2.25 hours EA – FA1 technique

Sunday           Run: 80 minutes EA – FA1 technique

 

Week 3        Build 3A

Monday          Off

Tuesday          Swim: 10 - 15 x 100, 15 seconds rest, alternate easy and fast

                        Run (Track) 8 x 200 at FA2

Wednesday    Brick Workout: Bike: 1.25 hour FA1 / Run: 45 minutes EA – FA1

                        Strength Training

Thursday        Swim:  5 x 400, 20 seconds rest, negative split

                        Bike: 2 hours FA2

Friday             Swim: 3 X 200 negative split with 20 seconds rest, 16 x 50, 10 seconds rest,

                        alternate easy and fast

                        Strength Training

Saturday         Bike: 2.5 hours EA – FA1 technique

Sunday           Run: 90 minutes EA – FA1 technique

 

Week 4         Recovery/regeneration with a long swim

Monday          Off

Tuesday          Swim: 10 x 100, 15 seconds rest, alternate easy and fast

                        Run: 60 minutes FA1

Wednesday    Brick Workout: Bike: 60 minutes FA1 / Run: 30 minutes EA

                        Strength Training

Thursday        Swim:  2,500 straight every 10th length fast

                        Bike: 1.5 hours FA2

Friday             Swim: 10 x 50, 15 seconds rest, alternate easy and fast

                        Strength Training

Saturday         Bike: 1.5 hours EA – FA1 technique

Sunday           Run: 80 minutes EA – FA1 technique

 

Week 5

Monday          Off

Tuesday          Swim: 15 - 20 x 100, 15 seconds rest, alternate easy and fast

                        Run (Hills) 5 x Hill at FA2

Wednesday    Brick Workout: Bike: 1.25 hour FA1 / Run: 60 minutes EA – FA1

                        Strength Training

Thursday        Swim:  8 X 200, 20 seconds rest, negative split and descend 1 – 4 and 5 - 8

                        Bike: 1.75 hours FA2

Friday             Swim: 2 X 500 negative split, 30 seconds rest, 12 x 50, 10 seconds rest,
                        alternate easy and fast

                        Strength Training

Saturday         Bike: 2.5 hours EA – FA2 technique

Sunday           Run: 1.5 hours EA – FA2 technique

 

Week 6        Build 2B

Monday          Off

Tuesday          Swim: 15 – 20 x 100, 15 seconds rest, alternate easy and fast

                        Run (Track): 1 x 800 at FA2, 2 x 400 at FA2, 4 x 200 at FA2

Wednesday    Brick Workout: Bike: 1.5 hour FA1 / Run: 60 minutes EA – FA1

                        Strength Training

Thursday        Swim:  10 X 200, 20 seconds rest, negative split and descend 1 – 5 and 6 - 10

                        Bike: 1.75 hours FA2

Friday             Swim: 2 X 500 negative split, 30 seconds rest, 16 x 50, 10 seconds rest, alternate                         easy and fast

                        Strength Training

Saturday         Bike: 3 hours FA1 – FA2 technique

                        Transition Run: 20 minutes EA

Sunday            Run: 1.5 hours FA1 – FA2 technique

Week 7        Build 3B

Monday          Off

Tuesday          Swim: 15 - 20 x 100, 15 seconds rest, alternate easy and fast

                        Run (Hills) 6 x Hill at FA2

Wednesday    Brick Workout: Bike: 1.5 hour FA1 / Run: 60 minutes EA – FA1

                        Strength Training

Thursday        Swim:  12 X 200, 20 seconds rest, negative split and descend 1 – 6 and 7 - 12

                        Bike: 1.75 hours FA2

Friday             Swim: Swim: 2 X 500 negative split, 30 seconds rest, 20 x 50, 10 seconds rest,

                        alternate easy and fast

                        Strength Training

Saturday         Bike: 3.5 hours FA1 – FA2 technique

                        Transition Run: 30 minutes EA

Sunday            Run: 1.75 hours FA1 – FA2 technique

 

Week 8         Recovery/regeneration with a long swim

Monday          Off

Tuesday          Swim: 15 x 100, 15 seconds rest

                        Run: 60 minutes FA1

Wednesday    Brick Workout: Bike: 80 minutes FA1 / Run: 40 minutes EA

                        Strength Training

Thursday        Swim:  3,500 straight every 10th length fast

                        Bike: 1.5 hours FA2

Friday             Swim: 10 X 25 sprint with full recovery, 12 x 50, 20 seconds rest, alternate

                        easy and fast

                        Strength Training

Saturday         Bike: 2.5 hours EA – FA2 technique

Sunday           Run: 60 minutes EA – FA2 technique

 

Week 9

Monday          Off

Tuesday          Swim: 20 - 25 x 100, 15 seconds rest, alternate easy and fast  

                        Run (Track): 2 x 800 at FA2, 2 x 400 at FA2, 2 x 200 at FA2

Wednesday    Brick Workout: Bike: 1.5 hour FA1 / Run: 60 minutes EA – FA1

                        Strength Training

Thursday        Swim:  3 x 800, 30 seconds rest, first 800 out 400 very fast, second 800 negative split                                 and third 800 at race pace

                        Bike: 2 hours FA2

Friday             Swim: 12 X 25, 10 seconds rest, 16 x 50, 15 seconds rest, alternate easy and fast

                        Bike: 45 minutes EA, technique

                        Strength Training

Saturday         Bike: 4 hours FA1 – FA2 technique

                        Transition Run: 35 minutes EA

 

Sunday        Run: 1.75 hours FA1 – FA2 technique

Week 10         Build 2C

Monday          Off

Tuesday          Swim: 20 - 25 x 100, 15 seconds rest, alternate easy and fast

                        Run (Hills) 8 x Hill at FA2

Wednesday    Brick Workout: Bike: 1.75 hour FA1 / Run: 60 minutes EA – FA1

                        Strength Training

Thursday        Swim:  4 x 800, 30 seconds rest, first 800 out 300 very fast, second and third 800                                       negative split, last 800 easy

                        Bike: 2 hours FA2

Friday             Swim: 16 X 25, 10 seconds rest, 16 x 50, 15 seconds rest, alternate easy and fast

                        Bike: 45 minutes EA, technique

                        Strength Training

Saturday         Bike: 4.5 hours FA1 – FA2 technique

                        Transition Run: 45 minutes EA with first 15 minutes at FA1

Sunday            Run: 2 hours FA1 – FA2 technique

 

Week 11      Build 3C

Monday          Off

Tuesday          Swim: 20 - 25 x 100, 15 seconds rest, alternate easy and fast

                        Run (Track): 1 x 1,200 at FA2, 2 x 800 at FA2, 2 x 200 at FA2

Wednesday    Brick Workout: Bike: 2 hour FA1 / Run: 60 minutes EA – FA1

                        Strength Training

Thursday        Swim:  4 x 1,000, 30 seconds rest, first 1,000 out 400 very fast, second and third                         1,000 negative split, last 1,000 easy                

                        Bike: 2 hours FA2

Friday             Swim: 20 X 25, 10 seconds rest, 20 x 50, 15 seconds rest, alternate easy and fast

                        Bike: 50 minutes EA, technique

                        Strength Training

Saturday         Bike: 5.5 hours EA – FA2

                        Transition Run:  45 minutes EA with first 20 minutes at FA1

Sunday           Run: 2.25 hours EA – FA2 technique

 

Week 12      Recovery/regeneration over-distance swim

Monday          Off

Tuesday          Swim: 20 x 100, 30 seconds rest, alternate easy and very fast

                        Run 60 minutes FA2

Wednesday    Brick Workout: Bike: 60 minutes FA2 / Run: 30 minutes FA2

                        Strength Training

Thursday        Swim:  5,000 straight every 10th length sprint, rest of swim at race pace

                        Bike: 1.5 hours FA2 (do this directly after swim)

Friday             Swim: Swim: 20 X 25, 30 seconds rest - sprint, 10 x 50, 20 seconds rest, alternate                         easy and fast

                        Strength Training

Saturday         Bike: 3.5 hours FA1 – FA1 technique, transition run 20 minutes at FA1

Sunday           Run: 90 minutes EA – FA1 technique

 

Week 13

Monday          Off

Tuesday          Swim: 30 x 100, 15 seconds rest on first 10, 20 seconds rest on second 10 and 30                           seconds rest on last 10, alternate easy and fast

                        Run (Track): 1 x 1,600 at FA2, 2 x 800 at FA2, 1 x 400 at FA2, 2 x 200 at FA2

Wednesday    Brick Workout: Bike: 2 hour FA1 / Run: 60 minutes EA – FA1

                        Strength Training

Thursday        Swim:  4 x 500, 30 seconds rest, first 500 out 200 very fast, second and third 500                         negative split, last 500 easy, 3 X 200 at race pace, 20 seconds rest     

                        Bike: 2 hours FA2

Friday             Swim: 20 X 25, 10 seconds rest, 20 x 50, 15 seconds rest, alternate easy and fast

                        Bike: 50 minutes EA, technique

                        Strength Training

Saturday         Bike: 6.5+ hours EA – FA2

                        Transition Run:  30 minutes EA with first 15 minutes at FA1

Sunday           Run: 2.5 hours EA – FA2 technique

 

Week 14      Speed week

Monday          Off

Tuesday          Swim: 20 x 100, 30 seconds rest all fast

                        Run (Track): 2 x 1,600 at FA2, 1 x 400 at FA2, 4 x 200 at FA2

Wednesday    Brick Workout: Bike: 2 hour FA1 / Run: 60 minutes EA – FA1

                        Strength Training

Thursday        Swim:  2,500, every 5th length fast

                        Bike: 2 hours FA2

Friday             Swim: 20 X 25, 30 seconds rest, 20 x 50, 30 seconds rest, alternate easy and super fast

                        Bike: 50 minutes EA, technique

                        Strength Training

Saturday         Bike: 5 hours EA – FA2

                        Transition Run:  30 minutes EA with first 20 minutes at FA2

Sunday           Run: 1 - 2 hours EA – FA2 technique

 

Week 15     Taper 1

Monday          Off

Tuesday          Swim: 15 x 100, 45 seconds rest, alternate easy and fast

                        Run (Track) 8 x 200 at FA2,  1 X 1,600 at FA1

Wednesday    Bike: 90 minutes FA1

                        Run: 30 minutes FA1

Thursday        Swim: 3,000 every 10th length fast

                        Bike: 60 minutes FA2

Friday             Swim: 12 X 25 sprints with full recovery, 10 x 50, 45 seconds rest, alternate easy and fast

Saturday        Bike: 3 hours EA – FA1 technique, 15 minute transition run at FA2

Sunday           Run: 60 minutes EA – FA1 technique

 

Week 16      Taper 2 race week

Monday          Off

Tuesday          Swim: 10 x 100, 45 seconds rest, one, three, five, seven and nine fast

                        Run 45 minutes EA with 4 - 6 X 30 second pick ups to AA with full recovery between

Wednesday    Bike: 60 minutes EA – FA1 with 5 – 10 X 30 second pick ups to AA with full recovery

Thursday        Run: 30 minutes EA

Friday             Swim: 15 min EA

                        Bike: 20 minutes EA

                        Run: 10 minutes EA

Saturday         Off

Sunday           Race! 2.4 mi swim, 112 mi bike, 26.2 mi run

EA = easy aerobic/ easy pace(40-60% of max heart rate or of maximum perceived effort)

FA1 = fast aerobic/ Moderate pace (60-75% of max heart rate or of maximum perceived effort)

FA2= faster aerobic/ fast pace (75-90% of max heart rate or of maximum perceived effort)

AA = anaerobic/ very fast pace (85 – 100% of maximum perceived effort)

 

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