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 and can handle a heavier training load.

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A prerequisite training base should be considered before beginning this approach as this Full IRON plan begins with a 24-week specific Full IRON training plan. To begin this plan, you should be able to complete an Olympic distance in a steady state effort.

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Training is based on heart rate % so a Garmin type of device is helpful. This is also a structured plan; workouts can be auto-synced to your device.

 

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, of course, focus on base endurance, intro into tempo training and open water swimming, and progressive brick workouts.

 

The plan uses 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 maintenance phase of training, the plan will emphasize strength & conditioning, maintaining base endurance, with an in-depth focus on technique during the swim training segments.

 

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 instructions) specifically Designed for The Intermediate Triathlete.