Ironman Build-Peak-Race Period (Intermediate)
12 weeks - $99.95
Total Hours: 186
Total Hours: 186
This intermediate-level, 12-week Ironman Build-Peak period training plan was designed by Joe Friel using the principles described in his books--The Triathletes Training Bible and Going Long. Both over- and under-50-year-old athletes may use it. Following this plan will prepare you for your Ironman race by building exceptional aerobic fitness.
To start this plan you should have completed 1 or more Iron-distance races and have a goal of improving your personal best race time. Weekly volume ranges from 16 to 19 hours with 14-hour R&R weeks every third week to allow for recovery, adaptation and improved performance.
This plan is simple to follow and is written in every day language as you can see by clicking on the PREVIEW. Suggestions are made throughout to guide you in making training and race planning decisions.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
SM, 2 sets
Planned Time: 0:30
WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS. Or turn to Chapter 13 in The Triathlete's Training Bible.
Planned Time: 0:30
WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS. Or turn to Chapter 13 in The Triathlete's Training Bible.
Day #2
Down ladder at T-pace
Planned Time: 1:0
WU: 100 drill, 100 kick, 100 drill, 100 kick. MS: 400 at T-pace. 50 kick easy. 350 at T-pace. 50 kick easy. 300 at T-pace. 50 kick east. 250 at T-pace. 50 kick easy. 200 at T-pace. 50 kick easy. 150 at T-pace. 50 kick easy. CD: 100 drill. 50 kick easy. 500 swim good form. Total—3100
Workout #2
Uphill 20' @ 3-4Z
Planned Time: 1:0
BT: Hill tempo. On a long, moderate uphill (about 4-6%) run 20 minutes steady at heart rate 3 zone. Relax. Listen to breathing. Good form!
Planned Time: 1:0
WU: 100 drill, 100 kick, 100 drill, 100 kick. MS: 400 at T-pace. 50 kick easy. 350 at T-pace. 50 kick easy. 300 at T-pace. 50 kick east. 250 at T-pace. 50 kick easy. 200 at T-pace. 50 kick easy. 150 at T-pace. 50 kick easy. CD: 100 drill. 50 kick easy. 500 swim good form. Total—3100
Workout #2
Uphill 20' @ 3-4Z
Planned Time: 1:0
BT: Hill tempo. On a long, moderate uphill (about 4-6%) run 20 minutes steady at heart rate 3 zone. Relax. Listen to breathing. Good form!
Day #3
Easy ride
Planned Time: 1:0
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
Workout #2
Recovery
Planned Time: 0:45
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
Planned Time: 1:0
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
Workout #2
Recovery
Planned Time: 0:45
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
Day #4
Short ints/recoveries
Planned Time: 1:0
WU: 400 free, 100 kick. 4 x 100 done as 25 kick, 25 R arm only, 25 L arm only, 25 free. 6 x 100 Odds: 25 kick, 25 R arm only, 25 L arm only, 25 free, evens: 25 swim, 25 kick, 25 pull, 25 swim. MS: Try to make the times for these as consistent as possible. Recoveries are in seconds within parentheses. 10 x 100 @ T-pace (10”). 10 x 50 @ T-pace (10”). CD: 400 easy. Total—3400
Workout #2
Tempo--30'
Planned Time: 1:0
BT: Road or trainer. Warm-up well. Then ride 30 minutes non-stop in the heart rate 3 zone (or CP90 if you have a powermeter) on a mostly flat course. Slightly bigger gear than usual. 80-90 rpm. Smooth pedaling. Aero position.
Workout #3
Zone 1-2, check cadence
Planned Time: 0:15
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
Planned Time: 1:0
WU: 400 free, 100 kick. 4 x 100 done as 25 kick, 25 R arm only, 25 L arm only, 25 free. 6 x 100 Odds: 25 kick, 25 R arm only, 25 L arm only, 25 free, evens: 25 swim, 25 kick, 25 pull, 25 swim. MS: Try to make the times for these as consistent as possible. Recoveries are in seconds within parentheses. 10 x 100 @ T-pace (10”). 10 x 50 @ T-pace (10”). CD: 400 easy. Total—3400
Workout #2
Tempo--30'
Planned Time: 1:0
BT: Road or trainer. Warm-up well. Then ride 30 minutes non-stop in the heart rate 3 zone (or CP90 if you have a powermeter) on a mostly flat course. Slightly bigger gear than usual. 80-90 rpm. Smooth pedaling. Aero position.
Workout #3
Zone 1-2, check cadence
Planned Time: 0:15
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
Day #5
Strides, 6-8, barefoot?
Planned Time: 0:45
Strides. Warm up. Then do 6-8 x 20 second strides on soft, slight downhill (90 second walk back recoveries). Focus on technique (cadence, pawback, foot lift, or your form limiter). If possible do this barefoot on grass to build foot strength. Be sure to check for sharp objects or dog droppings in grass. Don't run barefoot if any breaks in the skin on your feet.
Planned Time: 0:45
Strides. Warm up. Then do 6-8 x 20 second strides on soft, slight downhill (90 second walk back recoveries). Focus on technique (cadence, pawback, foot lift, or your form limiter). If possible do this barefoot on grass to build foot strength. Be sure to check for sharp objects or dog droppings in grass. Don't run barefoot if any breaks in the skin on your feet.