Triathlon long distance IRONMAN · Power/Pace

24
weeks
15
hours/week
7-12
sessions/week
W/P
reference

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

MON
TUE
WED
THU
FRI
SAT
SUN

REST

0:50:00
duration
2400m
distance
67
TSS

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

1:15:00
duration
47
TSS
Session training zones

CYCLING AER. EXT.

10' z 1
55' z 2
10' z 1

0:50:00
duration
2300
distance
43
TSS

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

0:55:00
duration
71
TSS
Session training zones

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

1:15:00
duration
47
TSS
Session training zones

CYCLING AER. EXT.

10' z 1
55' z 2
10' z 1

0:50:00
duration
52
TSS

RUN AER. EXT. PACE

Goal: Aer. Ext.
50' z 1-2

0:50:00
duration
2200
distance
43
TSS

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

1:10:20
duration
70
TSS
Session training zones

CYCLING AER. EXT. + AN. ALACT.

10' z 1
10 x 20" z 7 recovery 3' z 1
30' z 1

1:45:00
duration
112
TSS
Session training zones

CYCLING + RUN 1:15/0:30

Bike 1 h 15 z 1-2
Run 30' z 2-3

0:48:00
duration
2400
distance
54
TSS

SWIMMING AER. EXT./INT.

300 styles z 1-2
1800 crawl z 2-3
300 styles z 2-1

Weekly breakdown

Sessions
Total
Longer
Run
3
03:06:00
02:30:00
Cycling
3
06:10:00
06:00:00
Swim
4
03:45:00
01:32:00
Brick
1
01:60:00
05:00:00
Day off
1
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