IRONMAN 24-Week Beginner to Intermediate Training Program

Last modified: July 31, 2017

PURPOSE: This is a beginner to intermediate level 24 week (plus 4 week recovery) Ironman Distance training plan intended for use by the age group triathlete. Training time ranges from 8-1/4 hours up to 15 hours of weekly training. The goal is to gradually build fitness while building Ironman confidence. Every workout has a purpose labeled by the training zone (i.e Bike Z3). These can be accomplished by using RPE, Heart rate, and/or power meter for bike and run. Training zones are established via metabolic testing, calculations based on age, and/or Benchmark testing. With the busy age group athlete in mind, weekday workouts have light volume of 1 to 2.5 hours, which can be split between morning, afternoon, or evenings. Weekends include the long ride and run. I am happy to make modifications to workout days as requested. By the end of the 24 week training cycle, you will have a high level of fitness required to successfully complete an Ironman distance event (2.4 mile swim, 112 mile bike, and 26.2 mile run).  


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    • Local time
      March 17, 2018
      5:33 am
    • Bio
      My personal mission is to help athletes of all ages and abilities accomplish their Triathlon goals. My training and education consists of the following: • USA Triathlon Coach - Level 1 • Ironman Certified Coach • NASM - Certified Personal Trainer • NASM - Fitness Nutrition Specialist • AFAA Certified...