Ironman Triathlon Training Plan - Level 4

The Level 4-6 Ironman training plans are custom made for those who want to do more than just finish an Ironman. Perhaps you are returning to an Ironman event you have done in the past and you want to better your time. Or maybe you even have an ambition to earn a qualifying slot for the Hawaii Ironman World Championship. These training plans will help you achieve such goals in a time efficient way that still allows you to please your boss and enjoy your family.

Choose the Level 4 training plan if you are not accustomed to a training load of 10 workouts per week (including a bike-run brick) but feel you are ready for such a schedule now.The plan features 3 swims, 3 rides, 3 runs, and a bike-run brick workout per week. The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.

The plan is 24 weeks long. The base, build, and peak phases last 8 weeks apiece. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half Ironman in Week 20.

The Level 4 plan begins with 4,750 yards of swimming, 4 hours and 45 minutes of cycling, and 2 hours and 23 minutes of running in Week 1. It peaks with 10,375 yards of swimming, 8 hours and 40 minutes of cycling, and 3 hours and 45 minutes of running in Week 22.

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