The Amateur Advanced 36-Week Full IRON Triathlon Training is designed for the Amateur Advanced Athlete who seeks to race the Full IRON distance, can handle a heavier training load, and can seek an age group win as well as finish within the top10% of overall competitors.

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Prerequisite training or base mileage is required. DO NOT ATTEMPT this training plan without first having developed your base Aerobic System as this Full IRON plan begins with a 25 min Anaerobic Threshold Interval Training session in week one.

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This is a structured training plan based on % of heart rate & Power, a Garmin type of device is required as workouts can be auto-synced to your device. 

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The plan uses a 3/1 structured workout approach; (3 weeks load, with a 1-week active recovery). 

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As you begin your training, the focus will be less on strength and technique and more on increasing endurance and developing all aspects of the aerobic system.

 

These include;
- Endurance Base Mile Training
- Endurance Aerobic Mile Training
- V02 Max Training, including interval sessions
- Anaerobic Threshold Training
- Anaerobic Power Training
- Power Sprint Strength Training
- ATP-PC Training - (ATP-PC - Adenosine triphosphate (ATP) and phosphocreatine (PC).  These workouts are designed to increase your ATP-PC power sprint training.)

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During the 24-week Full IRON training phase, you'll begin with just under 10.5hrs of training during your first week, with a weekly max of approx 18hrs, followed by a 12-week maintenance phase. 

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During this maintenance phase, your focus will return to functional strength training, followed by conventional strength training during the beginning phases of maintenance training, as well as base endurance, with an in-depth focus on technique during the swim training segments.

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Other featured items include:
- Instructional Video Swimming Drills
- Open Water Swim Sessions
- Progressive Brick Sessions
- RPE/Heart Rate/Power Structured Interval Run sessions
- RPE/heart Rate/Power Structured Interval Bike session
- Strength Sessions (w/detailed video instruction*) Specifically Designed for Amateur Advanced Triathlete.