The Lifestyle Intermediate 36-Week Full IRON Triathlon Training is designed for the Intermediate triathlete who has progressed from the Sprint distance to the Olympic triathlon distance and now desires to attempt the Full IRON distance, can handle a heavier training load, and yet hasn't completed any endurance training in the last 90 days.

 

No prerequisite training or base mileage is needed as this FULL IRON plan begins with a 12-week base plan followed by a 24-week specific Full IRON training plan. Training is based on heart rate %, a Garmin type of device is helpful. This is a structured plan. Workouts can be auto-synced to your device.

 

The plan uses a on a 3/1 structured workout approach; (3 weeks load, with a 1-week active recovery). During the beginning phases of training, you'll focus on strength training, and base endurance, with an in-depth focus on technique during the swim training segments with an introduction to V02 Interval Training.

 

During the latter phases, you'll focus less on strength and technique and more on endurance, V02 interval training, and adding anaerobic threshold training.

 

During the 12-week base phase of training, you'll begin with 4hrs during your first week and a max of 8.5hrs in week 12. During this base phase, the plan emphasizes strength & conditioning, and base endurance, with an in-depth focus on technique during the swim training segments.

 

During the 24-week Full IRON training phase, you'll begin with 7hrs of training during your first week, with a weekly max of 14hrs. This Full IRON plan will focus on base endurance, intro into tempo training and open water swimming, and progressive brick workouts.

 

Other featured items include:

- Instructional Video Swimming Drills

- RPE/Heart Rate Structured Run/Walk sessions

- RPE/heart Rate Structured Bike session

- Strength Sessions (w/detailed video instruction) Specifically Designed for The Intermediate Triathlete.