Ironman Triathlon Training Plan - Level 7
24 weeks - $84.95
Total Miles: 129
Total Hours: 336
Total Miles: 129
Total Hours: 336
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.
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.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Custom
Planned Time: 0:00:00
Relax
Workout #2 : Swim
Planned Time: 0:36:00
WU: 350 @ low aerobic intensity 10 x 25 drills, RI=0:10 MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 10 x 25 kick, RI=0:15 CD: 350 @ low aerobic intensity
Workout #3 : Bike
Planned Time: 1:00:00
WU: 10 minutes @ moderate aerobic intensity MS: 40 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity
Workout #4 : Swim
Planned Time: 0:37:00
WU: 350 @ low aerobic intensity 10 x 25 drills, RI=0:10 MS: 9 x 100 @ moderate aerobic intensity, RI=0:05 CD: 350 @ low aerobic intensity
Workout #5 : Run
Planned Time: 0:45:00
WU: Run 10 minutes @ moderate aerobic intensity MS: Run 25 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity
Workout #6 : Run
Planned Time: 0:02:00
MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today's main run workout.
Workout #7 : Brick
Planned Time: 1:00:00
MS: Bike 45 minutes @ moderate aerobic intensity Run 15 minutes @ moderate aerobic intensity
Workout #8 : Swim
Planned Time: 0:36:00
WU: 350 @ low aerobic intensity 10 x 25 drills, RI=0:10 MS: 4 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 10 x 25 kick, RI=0:15 CD: 350 @ low aerobic intensity
Workout #9 : Bike
Planned Time: 1:00:00
WU: 10 minutes @ moderate aerobic intensity MS: 6 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) CD: 10 minutes @ moderate aerobic intensity