Ironman (140.6) Intermediate Triathlon Training Plan, 8.5-17.5hrs/wk with Optional Strength

This 140.6-distance plan begins by focusing on intensity, then stretches that anaerobic fitness out to endurance fitness over the course of 20 weeks. The plan is a good fit for intermediate-level triathletes who have completed a 140.6 distance race or have at least one season of 70.3 training and racing. The plan includes three swims, three bikes, three runs, and two optional strength workouts each week with Monday as your day off. (For those that prefer recovery workouts over days off, you may do a 30 minute recovery swim or bike.) There are transition runs in each odd week beginning in week 3, and every week from weeks 13 through 18. Every fourth week is a recovery week. Training zones are tested in weeks 1, 6 and 13. Week 1 kicks off with 1 hour 50 minutes of swimming (4400 yards), 4 hours of cycling, and 2 hours 40 minutes of running. The plan peaks in weeks 15 and 17 with 3 hours 50 minutes of swimming (9200 yards), 8 hours 50 minutes of cycling, and 5 hours 15 minutes of running.

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