This is a great 20-week plan designed for a beginner Athlete that is just starting the Ironman Lifestyle.
It has a minimum of 4 hours and a maximum of 12 hours per week. Every 4th week is a recovery week. There are no pre-requisites to this plan. If you're willing to put in the work, you'll cross that magical finish line on race day!
For this plan, testing will be done on week 4. Testing is an important part of training that will help you readjust heart rate and power zones to promote further improvement. Email me if you need any help with this. This plan uses Joe Friel Heart Rate zones and Andrew Coggen's Power Zones. Although I would recommend it, a power meter is not necessary. I've written the cycling workouts to include both heart rate zones and power zones. Both can be calculated, based on the testing in week 4, within Training Peaks under the settings/zones section within your personal profile. Throughout this training plan email me email@example.com with questions. Check our website (www.empowertri.com) for more resources or to learn more about my coaching philosophy and training plans.
As an added BONUS, I am offering purchasers of this plan a free Swim Stroke Assessment. Simply email me your swim video .mp4 files and I’ll do a free assessment. It is especially important to master your Swim Technique early on so as not to adopt bad habits.