STRUCTURED PLANS. PROVEN RESULTS.
Iron Factory plans set you up for success! They incorporate proven training strategies to ensure that your fitness is where it needs to become race day. Don’t spend your time worrying about whether you’re training correctly – put your trust in the plan so all you need to worry about is executing it.
The most popular training plan we prepare is for beginners but if you have already completed a full-distance triathlon and want to transition from completing to competing we would be excited to write a plan for you.
ABOUT THE PLAN:
This 24-week program is for first-time IRONMAN® athletes. It’s great for athletes who are new to the IRONMAN® distance but do have experience with training zones and interval workouts and want to include both quality and endurance in their preparation.
A typical week has 3 swims, 3 bikes, 3 runs, and 2 strength sessions. A rest day is included, Each week 1 long ride and 1 long run. There are bike-run (brick) workouts included after week 9. Two race simulation days are included in or around weeks 16 and 20. There are benchmark workouts around weeks 5 and 13 to update your training zones.
WORKOUT DISTANCES AND DURATIONS:
Prior to starting this plan, you should have a good base of an average of 7-8 hours of weekly training for the past four weeks.
The first week of the plan includes 7 hours 20 minutes of training, plus two 30 minute strength sessions:
- 4350 meters of swimming / 1650 meters as your longest swim
- 3 hours of cycling / 1 hour 15 minutes as your longest bike
- 2 hours 25 minutes of running / 1 hour as your longest run
You will build in your max week to around 15 hours of training, plus two 30 minute strength sessions:
- 8350 meters of swimming/meters as your longest swim
- 9 hours of cycling / 6 hours 30 minutes as your longest bike
- 5 hours of running / 2 hours 30 minutes as your longest run
Every part of the training plan can be adapted to suit your personal needs, this is just a basic overview. Remember, YOU are the most important part of the training plan. The Iron Factory exists to make sure you have time and energy for your family, your work as well as making sure you’re training hard.
We look forward to hearing from you.