Ironman Triathlon Training Plan - Level 8
24 weeks - $84.95
Total Miles: 139
Total Hours: 352
Total Miles: 139
Total Hours: 352
Choose this plan if you are experienced at the Ironman distance, you want to take your performance to the next level, and you're preapred to devote 18 average weekly hours to training.
In the Level 8 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 8 plan begins with 8,100 yards of swimming, 5 hours and 40 minutes of cycling, and 2 hours and 48 minutes of running in Week 1. It peaks with 14,425 yards of swimming, 10 hours and 35 minutes of cycling, and 4 hours and 58 minutes of running in Week 22.
In the Level 8 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 8 plan begins with 8,100 yards of swimming, 5 hours and 40 minutes of cycling, and 2 hours and 48 minutes of running in Week 1. It peaks with 14,425 yards of swimming, 10 hours and 35 minutes of cycling, and 4 hours and 58 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: 0:40:00
WU: 350 @ low aerobic intensity 12 x 25 drills, RI=0:10 MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 12 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: 0:40:00
WU: 350 @ low aerobic intensity 12 x 25 drills, RI=0:10 MS: 10 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: 0:41:00
WU: 350 @ low aerobic intensity 12 x 25 drills, RI=0:10 MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 12 x 25 kick, RI=0:15 CD: 350 @ low aerobic intensity
Workout #9 : Bike
Planned Time: 1:10:00
WU: 10 minutes @ moderate aerobic intensity MS: 7 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) CD: 10 minutes @ moderate aerobic intensity