13 week Ironman Training Plan-BASE period, 11-17 hrs/week

This is a 13 week Ironman BASE Training Plan. Athletes should be able to run at least for 45 minutes, bike for 2 hours, and be able to make the swim cut off time prior to beginning this program. Each week there are three swims, four runs, and three bikes with Mondays being a recovery day. Weekly hours are between 11-17. The first week of this plan calls for field testing. Athletes will use these tests to set their training zones. You will be able to use this plan with a heart rate monitor, pace or power meter, or simply training by feel. A second round of field testing will happen in the 9th week of training. This plan calls for a weekly brick workout on Saturday's and a long run on Sunday's. Longest ride is 6 hours and the longest run is 2.5 hours. Included with the training plan is a document that defines all the training terms. Happy Training!

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