Ironman
The following is an example of an Ironman Training
program (phase 1). Before starting any training, it is
recommended you have a medical examination to ensure it is safe for you to do
so.
Any application of this
training program is at the athlete's discretion and risk.
Key to notations and terms used
k = kilometres |
tpb = "target personal best" time for
the Triathlon event |
Phase 1
Each training session should include an appropriate warm-up before the session and cool down after the session.
Week 1
Day |
Develop |
Session |
Effort |
Monday |
Rest |
|
|
Tuesday |
General Endurance |
Swim - 1.5k |
tpb+15% |
Wednesday |
General Strength
& Endurance |
Weight Training
Bike - 50k |
tpb+15% |
Thursday |
Rest |
|
|
Friday |
General Strength
& Endurance |
Weight Training
Run - 10k |
tpb+15% |
Saturday |
General Endurance |
Swim - 1.5k |
tpb+15% |
Sunday |
General Endurance |
Bike - 50k
Run - 10k |
tpb+15%
tpb+15% |
Week 2
Day |
Develop |
Session |
Effort |
Monday |
Rest |
|
|
Tuesday |
General Endurance |
Swim - 2k |
tpb+15% |
Wednesday |
General Strength
& Endurance |
Weight Training
Bike - 60k |
tpb+15% |
Thursday |
Rest |
|
|
Friday |
General Strength
& Endurance |
Weight Training
Run - 15k |
tpb+15% |
Saturday |
General Endurance |
Swim - 2k |
tpb+15% |
Sunday |
General Endurance |
Bike - 60k
Run - 15k |
tpb+15%
tpb+15% |
Week 3
Day |
Develop |
Session |
Effort |
Monday |
Rest |
|
|
Tuesday |
General Endurance |
Swim - 3k |
tpb+15% |
Wednesday |
General Strength
& Endurance |
Weight Training
Bike - 70k |
tpb+15% |
Thursday |
Rest |
|
|
Friday |
General Strength
& Endurance |
Weight Training
Run - 20k |
tpb+15% |
Saturday |
General Endurance |
Swim - 3k |
tpb+15% |
Sunday |
General Endurance |
Bike - 70k
Run - 20k |
tpb+15%
tpb+15% |
Week 4
Day |
Develop |
Session |
Effort |
Monday |
Evaluation |
Bike - 60 min
maximum distance |
100% |
Tuesday |
Strength General |
Weight Training |
|
Wednesday |
Evaluation |
Run - Cooper Test |
100% |
Thursday |
Strength General |
Weight Training |
|
Friday |
Evaluation |
Swim - 20 min maximum
distance |
100% |
Saturday |
Rest |
|
|
Sunday |
Rest |
|
|
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- MACKENZIE, B. (2009) Ironman - Phase 1 [WWW] Available from: https://www.brianmac.co.uk/triathlon/ironph1.htm [Accessed
Related Pages
The following Sports Coach pages provide additional information on this topic:
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