Triathlon long distance IRONMAN · Power/Pace
Plan description
Training plan to prepare for a long distance triathlon. 3.8-180-42k.
Duration 24 weeks.
Intensity references through power and pace.
For advanced level triathletes.
Sample week
Week 2
REST
SWIMMING AER. EXT./TECHNIQUE
400 styles z 1-2
10 x 25 crawl technique recovery 10"
22 x 50 crawl z 3 recovery 5"
10 x 25 crawl kick recovery 15"
400 styles z 2-1

CYCLING AER. EXT.
10' z 1
55' z 2
10' z 1
SWIMMING AER. EXT./TECHNIQUE
400 styles z 1-2
12 x 25 crawl technique recovery 10"
7 x 200 crawl z 3 recovery 10"
400 styles z 2-1

RUN AER. EXT. 4 x 20-30" PACE
10' z 1
30' z 2-3
4 x 30" z 6 recovery 2' z 2
5' z 1

CYCLING AER. EXT.
10' z 1
55' z 2
10' z 1
RUN AER. EXT. PACE
Goal: Aer. Ext.
50' z 1-2
SWIMMING AER. INT./TECHNIQUE
400 styles z 1-2
12 x 25 crawl technique recovery 10"
2 x 100 crawl z 3 recovery 5"
6 x 150 crawl (50 z 2/25 z 5) recovery 15"
12 x 25 crawl kick recovery 15"
400 styles z 2-1

CYCLING AER. EXT. + AN. ALACT.
10' z 1
10 x 20" z 7 recovery 3' z 1
30' z 1

CYCLING + RUN 1:15/0:30
Bike 1 h 15 z 1-2
Run 30' z 2-3
SWIMMING AER. EXT./INT.
300 styles z 1-2
1800 crawl z 2-3
300 styles z 2-1