The 16 hour per week Ironman distance triathlon training program is for the triathlete who is in good condition when starting the training plan.
YOU have signed up for this endurance race and an Ironman distance triathlon is not a race you decide to do “on the fly.” If you plan on taking up the challenge of an Ironman distance triathlon, you want to be as efficient as possible with your time and training. By following this program, you will develop better form, technique, improved speed skills and the necessary intensity for race day. Every workout has a purpose. I dislike the term “junk mileage” because I don’t believe junk mileage is accurate for any type of workout.
Since you will be using this program beginning four months before race day, I am assuming you have some level of fitness. If you are just getting started, you might want to reduce the weekly hours to train to two thirds of the planned schedule. The way I have formulated the program, you can mix and match workouts to fit your fitness level and schedule. The weekly training hours are from 10 hours per week with the highest being 22:30. The average hours per week for the program are 16 hours. Typically, you swim four times, bike four times and run four/five times a week.