Ironman Training Week - 20 hours
Example 1
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Hard
Hard
Easy to hard
Easy to moderate
Hard
Easy to hard
Easy to hard
75
Swim: squad session
75
WT: squad session
90
Run: squad run session easy
60 min run @ aerobic HR
pace. Then 30 min of uphill
sprints to develop power
and speed
330
Ride: 5-6hrs aerobic hill ride
@ aerobic HR pace
120
Run: easy 2hrs @ aerobic HR
pace
Notes
Interval based hard set
Interval based hard set
Double run over 12hrs to
develop endurance
120
60
Ride: 1hr aerobic ride @
Swim: squad session
low cadence with 5 x 6 min
seated hill efforts in TT
position @ IM intensity
again @ low cadence and
easy 15 min to finish
Strenth endurance set @
Interval based hard set
aerobic based HR
Long ride to develop
endurance
Triple run on tired legs
PM
Zone
Time
Session
Monday
Tuesday
Wednesday
Thursday
Saturday
Sunday
Skills
Easy
Easy
Easy to moderate
Easy
Easy to hard
30
Strength: core/gym set
60
60
Run: easy 60 min @ aerobic Swim: easy recovery set
run pace
3km
60
Swim: Strength based swim Rest
set 3-4km
30
Run: easy 30 min run @
aerobic HR pace
60
Run: easy 30 min @ aerobic
HR pace before 20 min @
best effort and 10 min easy
to finish
Tired legs run and building
mental resistance by fast
finish on tired legs
AM
Zone
Time
Session
Notes
Injury prevention and core Aerobic run
strength focus
Aerobic recovery swim
Strength based swim @
aerobic pace
Friday
Example 2
Monday
Tuesday
Wednesday
Thursday
Hard
Hard
Easy to hard
75
Swim: squad session
75
WT: squad session
90
Run: squad run session easy
60 min run @ aerobic HR
pace. Then 30 min of uphill
sprints to develop power
and speed
Notes
Interval based hard set
Interval based hard set
Double run over 12hrs to
develop endurance
Great brick set
Rest Day required after big Long ride to develop
Tue to Thu sessions
endurance
Longish ride after long day on
Saturday to further develop
endurance
PM
Zone
Time
Session
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Skills
Easy
Easy
Easy to moderate
Easy
Easy
30
Strength: core based
strength set
60
60
Run: aerobic based HR run Swim: aerobic based
strength recovery swim
90
Run: easy 90 min to 2hrs
run @ aerobic HR pace
45
Swim: recovery based 2km
swim
45
Run: recovery based 45 min
HR run
Injury prevention and
strength development
Aerobic swim
Double run day with swim
AM
Zone
Time
Session
Notes
Double swim over 12hrs
Friday
Saturday
Sunday
Easy to moderate
Easy to hard
Easy to hard
120
Run/swim/run: 30 min
Rest Day
run/squad swim and then
aerobic paced HR run of 30
min
330
Ride: 5-6hrs aerobic hill ride
@ aerobic HR pace
180
Ride: aerobic paced HR ride
3hrs over varied terrain
Rest