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The following is an example of an Ironman Training program (phase 1). Prior to 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 own discretion and risk.
Key to notations and terms used
| k = kilometres | tpb = "target personal best" time for Triathlon |
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
The reference for this page is:
- MACKENZIE, B. (2009) Ironman - Phase 1 [WWW] Available from: http://www.brianmac.co.uk/triathlon/ironph1.htm [Accessed
Associated Pages
The following Sports Coach pages should be read in conjunction with this page: