Training:
Details: One way to estimate lactate threshold heart rate (LTHR) is to use the average heart rate you produce during an hour time trial on the bike, or a running race that takes you about an hour to complete. A second, and probably easier, way to estimate LTHR is to just time-trial on your own (not in a race situation). Do a 10-mile, all-out-effort time trial on a flat course. Take the average heart rate you achieve and divide it by 1.01. For example, if your average heart rate was 162, your estimated LTHR is 162/1.01 or 160 beats per minute. Using the bike LTHR, you can estimate your run LTHR by adding 7 to 10 beats. For the example above, the athlete's bike LTHR is 160 and her run LTHR is 167.
We didn't determine the higher zones for the example athlete because all of the training and racing for this plan is done in zones 1 to 3 or a full 10 to 56 beats below lactate threshold. Top-end speed for our journey to Ironman is 10 to 16 beats below lactate threshold, or roughly Zone 3. Since it is difficult to check training heart rate in the pool, we'll use pace instead. For the pool, Zone 3 pace is in the 1:45 to 2:00 per 100 yard range (your race pace). For example, for 100 yard repeats with minimal rest (five to 10 seconds,) shoot for your target race pace. You can swim faster on short work intervals with long rests.
Now that you're armed with training zones, it's time for some workout specifics. For all three sports, the descriptions follow. Just remember that your target heart rate for the bike is different than for the run. Target pace in the pool depends on the length of the work and rest interval. For all sports:
Form. In the pool, a form workout includes lots of drills and no concern for the pace clock. Your RPE is in Zone 1. For the bike or the run, a form workout is one that is done with your heart rate mostly in training zones 1 and 2. After a good warm-up, include four to eight x 30-second accelerations with 1:30 to 2:30 easy recoveries. Acceleration means gently building your speed, not gut-busting sprints.
E1. The entire workout is done at a heart rate or RPE in Zone 1. In the pool, you can work on technique and do lots of drills. Or you can do an easy workout, including strokes other than freestyle. On the bike it's best to do this workout on a flat course. The run is best done on a flat course, as well, and ideally on a soft surface like grass or a dirt trail.
E2. Because there are so many options for pool intervals, use the RPE and the clock to determine your pace. During bike and run workouts, keep your heart rate in Zones 1 and 2. As you gain fitness, you can spend more time in Zone 2. It is not your goal to see how much time you can spend in Zone 2. A rolling course for the bike or run is fine.
E3. In the pool, use the RPE and your goal race pace to determine your training pace. The workout is done in Zones 1 to 3 for all three sports. As you gain fitness, you can spend more time in Zone 3. Keep in mind, though, that it is not necessarily your goal to see how much time you can spend in Zone 3. A rolling to moderately hilly course for the bike or run is fine. (Hint: Shy away from extremely hilly Ironman courses for your first event.)
Some of the workouts need more detailed instructions, specifically the bricks and a few of the swimming sessions. The total brick workout time is shown in the top row of any week containing a brick. The breakdown of the brick is shown in the bike and run rows.
Brick - Week 10. Ride your bike for an hour, in zones 1 and 2 for the first 30 minutes and in Zone 3 for the latter 30. Go right to your run, allowing your heart rate to be anywhere in the 1 to 3 zones. If you feel great, spend more time in Zone 3.
Brick - Week 2. Ride your bike for an hour, in zones 1 and 2 for the first 40 minutes and in Zone 3 for the latter 20. Go right to your 30-minute run, completing the first 15 minutes in Zones 1 and 2 and the last 15 minutes in Zone 3.
Swimming Details
Weeks 13 to 10. Include at least one 1,000-yard steady swim. On Saturdays, complete the main set of the swim workout in the 1,000-1,500 yard range.
Weeks 9 to 6. Include at least one 1,650-yard steady swim followed by 2-3 minutes of rest and then another 500-800 yards of swimming. On Saturdays, perform the main set of the swim workout in the 1,500-2,500 yard range.
Weeks 5 to 3. Include at least one steady swim, with minimal rest, lasting about 45 to 60 minutes. On Saturdays, make the main set of the swim workout in the 2,000- to 3,000-yard range.
Week 13:
Week 12:
Week 11:
Week 10:
Week 9:
Week 8:
Week 7:
Week 6:
Week 5:
Week 4:
Week 3: Hardest Week. Longest Ride and Longest Run.
Week 2:Taper Begins.
Week 1:
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