The Competitive Intermediate  44-Week Full IRON Triathlon Training is designed for the Competitive Intermediate triathlete who has progressed from the Sprint distance to the Olympic triathlon distance and now wants to attempt the Full IRON distance, can handle a heavier training load, wants to achieve an age group podium position and yet hasn't completed any endurance training in the last 90 days. 

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No prerequisite training or base mileage is needed as this FULL IRON plan begins with a 12-week base plan followed by a 32-week specific Full IRON training plan. Training is based on RPE/Power/& heart rate % a Garmin type of device is needed as this is a structured plan; workouts can be auto-synced to your device. 

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During the base phase of training. The plan uses a 3/1 structured workout approach; (3 weeks load, with a 1-week active recovery). 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.

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During the 32-week Full IRON training phase, you'll begin with 7hrs of training during your first week, with a weekly max of 16.5hrs. This Full IRON plan will focus on base endurance, intro into tempo training, and open water swimming and will include progressive brick workouts. 

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During the main 32-week phase, the training will move from a 3/1 approach to a 4/1 approach. (4 weeks load, 1-week recovery) During this time, 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. 

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

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To view, a sample week of this plan Click Here

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Other featured items include:
- Instructional Video Swimming Drills
- RPE/Heart Rate/Power Structured Run/Walk sessions
- RPE/heart Rate/Power Structured Bike session
- Strength Sessions (w/detailed video instruction*) Specifically Designed for The Competitive Intermediate Triathlete.