Ironman Triathlon Training Plan - Level 9

When training toward the upper limits of what the human body can handle it’s all too easy to become overtrained. Choose this plan if you feel you could train as hard as anyone for an Ironman but want to be careful you don’t overtrain.

In the Level 9 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 9 plan begins with 8,500 yards of swimming, 6 hours and 10 minutes of cycling, and 3 hours and 3 minutes of running in Week 1. It peaks with 14,725 yards of swimming, 11 hours and 5 minutes of cycling, and 5 hours and 14 minutes of running in Week 22.

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