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After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:

• Daily e-mails with your next workout keep you on track
• Create your own routes or search our library of routes for tracking your workouts
• Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
• Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
• Track your fitness and gain confidence
• Complete nutrition tracking to monitor your diet
• Get support and answers on the Message Boards

Workout #1 : Bike

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Planned Time: 0:00:00
Warm-up about 20 minutes. Then time trial for 40 minutes at a cadence of 80-90rpm, in your racing position. Try to choose a flat course and maintain an intensity that causes you to breathe hard and the legs to burn. You must, however, be able to maintain cadence. Record your average heart rate for the final 30 minutes of this ride. If you have a power meter, also record power. This will be your bike lactate threshold heart rate (LT), or bike lactate threshold power (also can be recorded as "CP30" if using critical power zones). You can safely subtract 20 beats from you bike LT to find your bike aerobic threshold heart rate, which will be your Ironman heart rate. Cool-down well.

Workout #2 : Strength

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Planned Time: 0:00:00
Superset Series I from Top 12 Resistance Training Routines for Triathletes, 4x through, 8-10 reps

Workout #3 : Run

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Planned Time: 0:00:00
Warm up well. Then run a 30 minute time trial on flat course/track. Punch HR monitor ''lap'' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LT). Record this value as your new LT or AT (they both denote the same value).

Workout #4 : Swim

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Warm-up 500m. Then swim 5x50m No Breathers (breathe minimally). Swim 200-300 meters, focusing on relaxed breathing. Then swim 5x50m popeye breathing. Swim 200-300 meters, focusing on limiting head out of water. Swim 5x50m balanced breath. Swim 200-300 meters, focusing on balanced breathing. Cool-down 500m. Total 2500. Swim drill videos available at: http://www.goswim.tv/entries/c/12/freestyle.html

Workout #5 : Strength

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Planned Time: 0:00:00
Superset Series II from Top 12 Resistance Training Routines for Triathletes, 4x through, 8-10 reps

Workout #6 : Bike

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Planned Time: 0:00:00
Warm-up 10-20 minutes, then ride 8-12 1-2 minute climbs of varying grades. Shift to a higher gear than you would normally use for any given climb. Cadence is 50-60 rpm. Seated. Heart rate max is Zone 5, or lactate threshold +10 beats.

Workout #7 : Run

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Planned Time: 0:00:00
Warm-up 10-20 minutes, then find a steep hill that takes 1-2 minutes to climb. Run in a slow, controlled manner up the hill, pushing through the toes and focusing on force application. Walk or light jog back down the hill. Goal is 7-10 repeats. Easy cooldown jog.

Workout #8 : Day Off

Free Day
Planned Time: 0:00:00
Use this day as a recovery day, a very light aerobic exercise or even more ideally, your “yoga and massage” day. If for some reason, you are unable to get to any of the weekday workouts, you can also use this day to make-up missed workouts.

Workout #9 : Swim

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Planned Time: 0:00:00
Start slow and gradually build pace/effort. 100 swim, 100 kick, 100 swim, 100 kick. MS: This set will establish your “T-time.” After the warm-up, swim 1000 yards/meters at a constant pace and good effort, as if racing. Record the time in your log. Record your average pace per 100. This pace will be called your “T-pace.” CD: At and easy pace/effort swim 500. Total: 1900