17 Week Ironman This program should be used for an athlete who is coming off a Half Ironman Race and: 1. They have a very strong base of 4-6 months of consistent training 2. They have a strong swim or run background 3. They have trained for at least 10-12 hours per week This program is an advanced plan to prepare you for an Ironman using a HRM with the confidence that you can complete the race without difficulty. The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 14-20 hours pretty consistently and some of the easier weeks are around 9 hours. Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run three times per week with at least one of the runs being 60 minutes. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.