training plan
IRONMAN or Long Distance Triathlon training plan
We leave you a free training of 18 weeks
If you are thinking of participating in a HOMBRE DE HIERRO o Long Distance Triathlon we leave you a guide free workouts so you can check it.
This training plan is a base for an athlete who wants to face his first long distance triathlon. Keep in mind that it is not personalized and is only a guide.
We recommend that you seek professional advice and do a stress test to check that you are suitable for this type of endurance sport.
In the week number column, the row with nothing is afternoon training.
ABOUT CYCLING: The Indoor Cycle Session is reflected in the training, if you can go out on a bike, do the same time at the intensity reflected in the session.
TABLE OF RHYTHMS: Use this rhythm table in training
*It is recommended to face this test with guarantees to have experience in middle distance tests as well as to have an effort test that guarantees to have an optimal state of health for it*
VIDEOS: We share these videos with the sample of how some of the swimming technique exercises that appear in the training sessions are performed.
- Swimming technique: Neutral point
- Swimming technique: Clap in the water
- Swimming technique: Closed-normal-open entry
- Swimming technique: Fingers touching the water
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18 week long distance triathlon training plan
Below you can find the training plan for IRONMAN.
| TRAINING 18 WEEKS | |||||||
|---|---|---|---|---|---|---|---|
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | |
| I | BREAK | Swimming: technical + 1.000 m continuous + 4x400 rec 30'' + 300 paddles + 300 fins | Indoor cycle session: 60' easy cycling + 20' running Z2 | Technical swimming + 10x100, rec 1' + 200 free + 5x50m, rec 30'' + 200 free + 10x25, rec 15'' + 300 paddles + 300 fins | Swimming: 2.000m continuous | Cycling: 3 hours cycling on undulating terrain | Race: 70' continuous on undulating terrain |
| BREAK | Race 50' continuous race Z1 | 1.500 easy swimming | |||||
| I | BREAK | Basic Technical Swimming + 500 continuous, 10x (25m strong + 25m soft + 25 strong + 25 soft), 200 free + 300 paddles + 300 fins | Indoor cycle session: 60 'cycling + 7 km running race | Morning: Swim 4x700 at sprint pace, total rec | Swimming: 3.000m continuous | 3 hours Cycling, 3x2 climbs of 2 km at 5-6%, | Morning: 70' cycling, find the cost of 1 km and do (300 m Z2 + 300 m Z3 + 300 m Z4 + 100 m Z5, rec downhill |
| BREAK | Race, 60' Z2 | Strength session + 30' easy run) | 1.500 m easy swimming | 60' Race Z1-Z2 | |||
| I | BREAK | Technical swimming + 200 free + 3x (4x25 rec 40' at 90% ') rec 2' )+ 10x (25 strong + 25 soft + 25 strong + 25 soft) + 300 paddles + 300 fins | Indoor cycle session: 60' cycling + 5' easy run +2 x2.000, rec 3' jogging | Swimming: technique + 10x200, 10'' rec 85% + 300 paddles + 300 fins general strength session | Swimming: 3x750m at sprint triathlon pace. Rec 2' | Cycling: 40' warm-up + 2x(3x(2' at 90% + 1' 105% +3' 70%) + 6' easy climb) + 40' | Morning: 2:30 continuous cycling, climb 1 port 4 km 5-6% |
| BREAK | Race: 10 km incremental (2 km easy pace + 2 km normal pace + 3 km Competition pace + 2 km top Competition pace + 1 km series pace 1 km) | Swimming1.500 m easy swimming | 10km Race Z2 | ||||
| I | BREAK | Swimming: technical + 1.500 m continuous | General Strength + 20' Easy Run | Technical swimming 2.000 m continuous soft | Race 60' Z2 | Tomorrow: 90' easy group cycling | Race : 90' Z2 |
| BREAK | Swimming1.500 m easy | ||||||
| I | BREAK | Swimming: Technique + 4x300 at 85%, rec 45'' + 4x25 (without breathing) rec 10'' + 6x200 85%, rec 30'' + 300 paddles + 300 fins | Race: 15' easy run + 6x1.000, rec 3' jog + 15' easy run | Swimming: 3x1000 rec 1' at 85% | Race: 20' race Z2 + (hill 300 m) 3x4 climbs ending in Z4, downhill rec) + 20' Z2 | Cycling: 3:30 hours, climb 2 ports 4 km 5-6% | Race: 90' continuous on undulating terrain |
| BREAK | 60' Race Z2 | Swimming 1.500 m easy | |||||
| I | BREAK | Swimming: technique + 6x100 (25 at 95% + 25 at 80% + 25 at 90% + 25 at 80%) rec 30'' + 3x300 m continuous rec 1' at 80%, 85%, 90% + 300 paddles + 300 fins | Indoor Cycle Session: 60' easy cycling + 20' Z2 foot race | Transition: 60' easy cycling + 20' Z2 foot race | 45' Race Z1 | 15' incremental race or 20' cycling | Olympic TRIATHLON |
| BREAK | Race 60' Z2 | ||||||
| I | BREAK | Swimming: 2.500 half pace | Indoor cycle session: 60' easy cycling + 20' running Z2 | Swimming:technical + 200 freestyle + 4x(200 at 90% + 200 at 80%), rec 1' + 200 freestyle + 4x100, rec 40'' + 100 freestyle + 10x25 at 100%, rec 15'' + 300 paddles + 300 fins | Swimming: technical + 200 free + 10x100 rec 1' + 200 free + 10x50 rec 30'' + 200 free + 300 paddles 9+ 300 fins | Cycling: 4 hours 1 port | Race: 1:30 - Z 2 |
| BREAK | Race 60' Z1 | 65' Z2 race on undulating terrain, accelerate on uphills and recover on downhills | Swimming1.500 m easy | ||||
| I | BREAK | :Basic Technical Swimming + 500 continuous + 3x300 continuous m rec 1' at 80%, 85%, 90% + 10x (25m strong + 25m soft + 25 strong + 25 soft), 200 free + 300 paddles + 300 fins | Indoor Cycle Session: Bike 1 + 20' run Z2 | Swimming: 3.000 m continuous Z2 | Race | Cycling: | 2:00 hour Race Z1-Z2 |
| 20' Z2 + 8x (3' Z4 + 2' Z1) + 20' Z2 | 4 hours doing 6 climbs 1 km 4-5% (300m easy + 300m medium + 300m hard + 100m Sprint, downhill rec) | ||||||
| BREAK | 60' cycling Z2 | Swimming 1.500 m easy | |||||
| Race, 20' Z2 + 6 x (costs 6-7% 1' + 1' rec downhill) + 20' Z2 | |||||||
| I | BREAK | Swimming: technique + 2x1000 at 85% rec 2' + 10x50, rec 30' + 300 paddles + 300 fins | Indoor Cycle Session + 30' race Z2 | Swimming, 3x1000 at 85%, rec 2' Session General strength | Race: 10 km incremental (3 km Z1 + 2 km Z2 + 2 km Z4 (Competition pace ( +2 km superior competition pace + 1 km series pace 1 km) | Cycling: 4 hours 3 ports 4-5 km | 1970-01-01 01:45:00 |
| Z2 stroke | |||||||
| BREAK | ; | Swimming1.500 m easy | |||||
| Stroke _ 20' Stroke Z2 + 8x(1' Z4 + 1' Z1) + 20' Z2 | |||||||
| I | BREAK | Swimming: technical + 2.000 m continuous + 300 paddles + 300 fins | Gentle Indoor Cycle session + 20' running race Z2 | Strength + Swimming session: 30' continuous swimming | 40' race Z1 | 15' incremental run or 20' cycling | MD TRIATHLON |
| BREAK | |||||||
| Race | |||||||
| 15' Z1+ 6x (2' Z2 + 2' Z3 + 1' Z4) rec 2' Z1 + 15' run Z1 | |||||||
| I | BREAK | Swimming: technical + 2.500 m continuous + 300 paddles + 300 fins | Easy Indoor Cycle session + 15' running race Z1 | Swimming: technique + 16x25 (swimming with eyes closed) sticking your head out to orient yourself every 3 cycles, rec 10'' +4x200, rec 1' + 1.000 at 90%, + 300 paddles + 300 fins | Swimming:: 60' continuous swim | 5 hours Cycling 2-3 ports | 2:00 hour Race Z1-Z2 |
| BREAK | |||||||
| Race : 60' Z1 | Indoor Cycle Session | swimming 1 m easy | |||||
| I | BREAK | Swimming:: technique + 1.500 continuous + 10x100, rec 1' + 10x50 rec 30'' + 300 paddles + 300 fins | Easy Indoor Cycle session + 15' running race Z1-Z2 | Swimming: technique + 8x200 at 90% total rec + 3x500 at 85%, 1' rec + 300 paddles + 300 fins | Swimming: | 5 hours cycling 2-3 ports | 2:45 Race Z1- Z2 |
| 2 x1500m 85%, full rec | |||||||
| BREAK | 15' Race Z1 + 2x2000 z4, rec 3' Z1 + 15' Z1 | ||||||
| Strength Session | Indoor Cycle Session | Swimming | |||||
| 1.500m easy | |||||||
| I | BREAK | Technical swimming + 200 free + 3x (4x25 rec 40' at 90% ') rec 2' )+ 10x (25 strong + 25 soft + 25 strong + 25 soft) + 10x25m rec 15'' + 500 free + 300 paddles + 300 fins | Easy Indoor Cycle session + 15' running race Z1-Z2 | Swimming: 3x 1.000m at 85%, full rec | Swimming: 4,000 total rec | 5:30 cycling 3 ports, simulating competition nutrition | 2:30 Race Z1-Z2 |
| BREAK | Race: 10 km incremental (2 km easy pace + 2 km normal pace + 3 km Competition pace + 2 km top Competition pace + 1 km series pace 1 km) | 60' cycling Z2 | Swimming 1.500 m easy | ||||
| I | BREAK | Technical swimming + 500 continuous + 10x100, rec 1' + 4x200 rec 20'' + 500 free + 300 paddles + 300 fins | Gentle Indoor Cycle session + 15' running race finishing at Z3 | Tomorrow: Swimming500 free + 4x750 at sprint pace, total rec + 500 free | Swimming: 4.000 total rec | 5:30 cycling 3 ports, simulating nutrition Competition | 2:30 Race Z1-Z2 |
| BREAK | Race : 15' Z2 + 6x ( 2' Z4 + 2' Z1) + 10' Z2 | 60' incremental run, ends at Z4 | |||||
| Strength Session | Swimming1.500 m easy | ||||||
| I | BREAK | Swimming: technique + 10x (25 m strong + 25 soft + 25 strong + 25 soft) + 2.000 m continuous + 10x25, rec 15'' + 300 paddles + 300 fins | Gentle Indoor Cycle session + 20' running race Z3 | Strength + Swimming session: 30' continuous swimming | Swimming: | 5 hours Cycling 2-3 ports | 3 hours Race Z1-Z2 |
| 3x1000 rec 1' at 85% | |||||||
| g | BREAK | Swimming 1.500 m easy | |||||
| Race 15' Z1+ 6x (2' Z2 + 2' Z3 + 1' Z4) rec 2' Z1 + 15' race Z1 | Indoor Cycle Session | 60' Race Z4 | |||||
| I | BREAK | Swimming: technical + 2.500 m continuous + 300 paddles + 300 fins | Easy Indoor Cycle session + 15' running race Z1 | Swimming: 4x400, rec 1' + 5x200, rec 45'' + 10x100 rec 1' + 300 paddles + 300 fins | Swimming:: 3,500 continuous swim | 4 hours Cycling 2-3 ports | 2:00 hour Race Z1-Z2 |
| BREAK | Swimming 1 m easy | ||||||
| Race : 40' Z1 | strength session | 60' Race Z2 | |||||
| I | BREAK | Swimming: technical + 3,000 m continuous + 300 paddles + 300 fins | Easy Indoor Cycle session + 15' running race Z2 | Technical swimming + 500 continuous + 10x100, rec 1' + 4x200 rec 20'' + 500 free + 300 paddles + 300 fins | Swimming: 60' continuous swim | 2 hours Cycling | 1 hour Race Z2 |
| BREAK | Swimming 1.500 m easy | ||||||
| Race : 40' Z2 | session | 45' Race Z2 | |||||
| Indoor cycle | |||||||
| I | BREAK | Swimming: 2.000m easy | Easy Indoor Cycle session + 15' running race Z2 | Swimming | 40' Race Z1 | 15' incremental race or 20' cycling | |
| 30' continuous swim | |||||||
| BREAK | COMPETITION | ||||||
| Race 45' Z2 | Session | ||||||
| Gentle indoor cycle |
