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Ironman

The following is an example of an Ironman Training program (phase 2). 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 the Triathlon event

Phase 2

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 Specific Strength Weight Training  
Wednesday Specific Endurance Swim 2k tpb+5%
Thursday Rest    
Friday Specific Endurance Run - 20k tpb+5%
Saturday Rest    
Sunday Specific Endurance Bike - 100k tpb+5%

Week 2

Day Develop Session Effort
Monday Rest    
Tuesday Specific Strength Weight Training  
Wednesday Specific Endurance Swim 3k tpb+5%
Thursday Rest    
Friday Specific Endurance Run - 30k tpb+5%
Saturday Rest    
Sunday Specific Endurance Bike - 150k tpb+5%

Week 3

Day Develop Session Effort
Monday Rest    
Tuesday Specific Strength Weight Training  
Wednesday Specific Endurance Swim 4k tpb+5%
Thursday Rest    
Friday Specific Endurance Run - 42k tpb+5%
Saturday Rest    
Sunday Specific Endurance Bike - 200k tpb+5%

Week 4

Day Develop Session Effort
Monday Evaluation Bike - 60 min maximum distance 100%
Tuesday Strength Specific Weight Training  
Wednesday Evaluation Run - Cooper Test 100%
Thursday Strength Specific 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 2 [WWW] Available from: https://www.brianmac.co.uk/triathlon/ironph2.htm [Accessed

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