Ironman by HR, Beginner
20 weeks - $89.00
Total Hours: 257
Total Hours: 257
This program should be used for an athlete who is coming off a Half Ironman Race, has a consistent base of 4-6 months of training and has trained for at least 7-10 hours per week
This program is a beginner plan to bridge you from an a Half Ironman to Ironman using a HRM with the confidence that you can complete the race without difficulty.
The schedule consists of 3 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 20 hours and pretty consistently around 15-17 hours. Some the easier weeks are around 9 hours.
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
Custom
Planned Time: 0:0
Welcome to the D3 Ironman Plan by HR for Beginners! Please read through all the attached documents. If you have any questions email me directly: mike @ D3 Multisport . com - Enjoy the plan and Good Luck!
Workout #2
5 miles AeT
Planned Time: 0:30
Run 20-30' Zone 1
Workout #3
Long Continuous Swim - 45'
Planned Time: 0:45
WU: 300 swim/100 drill for warm up – then MS: 300 swim w/ pull buoy – then 100 drill – repeat as many times as you can in 45-50 minutes. Swim effort on the 300s is steady – not hard, not easy. NO STOPPING. CD:
Planned Time: 0:0
Welcome to the D3 Ironman Plan by HR for Beginners! Please read through all the attached documents. If you have any questions email me directly: mike @ D3 Multisport . com - Enjoy the plan and Good Luck!
Workout #2
5 miles AeT
Planned Time: 0:30
Run 20-30' Zone 1
Workout #3
Long Continuous Swim - 45'
Planned Time: 0:45
WU: 300 swim/100 drill for warm up – then MS: 300 swim w/ pull buoy – then 100 drill – repeat as many times as you can in 45-50 minutes. Swim effort on the 300s is steady – not hard, not easy. NO STOPPING. CD:
Day #2
Bike Base: Endurance
Planned Time: 0:45
45' ride on a flat to rolling course. Keep HR in Zone 1-2. Easy on the pedals and just get some time in the saddle.
Planned Time: 0:45
45' ride on a flat to rolling course. Keep HR in Zone 1-2. Easy on the pedals and just get some time in the saddle.
Day #3
AA Weights from D3 website
Planned Time: 0:40
Sets 2-3 Reps 15-20 Speed Slow Recovery 1-1.5' - 2 leg squats - Bent-arm pull down - Leg Press - Seated Rows - Leg Extension - Hamstring curl - Step ups - Core #2 - 2x
Workout #2
Swim Form: Form - 30 min 1600 yd
Planned Time: 0:40
WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88). MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10”) moderate. 4 x 50 kick (20”) moderate. CD: 200 easy alternating 50 pull, 50 swim.
Planned Time: 0:40
Sets 2-3 Reps 15-20 Speed Slow Recovery 1-1.5' - 2 leg squats - Bent-arm pull down - Leg Press - Seated Rows - Leg Extension - Hamstring curl - Step ups - Core #2 - 2x
Workout #2
Swim Form: Form - 30 min 1600 yd
Planned Time: 0:40
WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88). MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10”) moderate. 4 x 50 kick (20”) moderate. CD: 200 easy alternating 50 pull, 50 swim.
Day #4
Run Base: Strength - 50 min
Planned Time: 0:50
Run 50' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stay hydrated and fuel a little - practice nutrition! Stretch when done and add in Core 1, 2 or 3.
Workout #2
Recovery: Very Easy - 60 min
Planned Time: 1:0
Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.
Planned Time: 0:50
Run 50' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stay hydrated and fuel a little - practice nutrition! Stretch when done and add in Core 1, 2 or 3.
Workout #2
Recovery: Very Easy - 60 min
Planned Time: 1:0
Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.
Day #5
relax
Planned Time: 0:0
Relax
Planned Time: 0:0
Relax