triathlon training plan IRONMAN 140.6
You committed to going the full distance, and also want to perform to the best of your abilities. Commit to this 24-week training plan, and we will help you achieve your goals!
FOR WHO
This plan is for intermediate level swimmers who can swim 300 freestyle continuously at an easy pace. You have done multiple triathlons before and you are looking for a program to improve your swimming technique and endurance.
WHAT TO EXPECT
This plan has three swim practices a week. Total distance swam in an average week is 7700 (2566 per swim practice) where the heaviest week is 11200 total and the easiest week 5600 total. Skills you will work on are Body Position, Recovery & Hand Entry, Stroke Length and Catch. The Triathlon specific skills you will work on are Sighting, Buoy Turn, Open water Start, Clearing Goggles and Swim Exit.
PROGRAM PERIODISATION
Week 1-4: Volume
Week 5-13: Volume + Speed
Week 14-22: Intensity
Week 23-24: Taper
TRAINING LOAD PER WEEK
EXAMPLE WORKOUTS
WORKOUT 1
WORKOUT 2
HOW DOES IT WORK
All our training plans are offered through the TrainingPeaks coaching platform. After you purchase a training plan, you need to add SwimGym Coaching to your TrainingPeaks account with the link we send you in your confirmation email. Once you have added SwimGym Coaching, we will upload your training plan to your account within one week.
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