Sweet Spot Training Plan for Ironman Triathletes (140.6)
Everything you need to do in 18 weeks to build out a solid foundation for your next Ironman! You’ll build your aerobic fitness on the bike, in the pool, and on the run. Duration and intensity builds every 4 weeks and ends with a recovery week because we don’t get faster in training, we get faster in recovery! Weekday workouts are kept short and can be done on the bike trainer or treadmill if you can’t get outside. Longer rides and runs on the weekends let you keep your handling skills sharp and give you a chance to get out with friends if you like. Running and biking workouts can be downloaded directly to your Garmin Forerunner 935XT or Fenix 5 or smart trainer so you know you’re hitting all the right targets!
This plans focuses on the ironman distance with lots of Tempo and Sweet Spot work to increase your threshold power on the bike and threshold pace on the run and get you ready for more race-specific work as your race gets nearer. Bike/run brick workouts teach your legs to transition quickly between the sports. And longer runs on tired legs train your mental fortitude as well as your legs and lungs. The longer brick workouts are also a great chance to test out your race-day nutrition plan.
This plan includes a choose-your-own swim workout option with 3 different levels of swim workouts each day that you’re at the pool. Pick the workout level that best matches your ability and delete the other 2. OR, if you have the time, add one of the other level swim workouts to the weekend for more time in the water!
Also included are all those extra details that make for a strong and resilient athlete like Yoga, Foundation exercises, and activation work to keep your hips mobile and healthy. Links to videos help ensure you’re doing the movements correctly. A FREE YogaGlo 60 day membership is included!
This plan is perfect for the triathlete to begin in the late winter or early Spring (for the northern hemisphere) to prepare for races in the Summer.
The basic plan is for athletes with 7-11 hours per week to train.
The intermediate plan is for athletes with 10-14 hours per week to train.
The advanced plan is for athletes with 14+ hours per week to train.
Questions about this training plan? Email: firstname.lastname@example.org or call 720.406.7444
100% Satisfaction Guaranteed: if you are unsatisfied with the plan, your performance, anything, we will refund your plan at any time.