This training plan is designed to prepare you for maximum performance in an Ironman Triathlon, but assumes you do not quite have the time or ability to train as hard as the top pros.
In the Level 7 plan you will swim, cycle, and run each 4 times a week. This weekly workout schedule includes a bike-run brick workout, which takes place 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 7 training plan begins with 7,300 yards of swimming, 5 hours and 15 minutes of cycling, and 2 hours and 38 minutes of running in Week 1. It peaks with 13,625 yards of swimming, 10 hours and 20 minutes of cycling, and 4 hours and 44 minutes of running in Week 22.