140.6 - Advanced (15+ Hour Weekly)

Overview

This 16-week Iron Distance training plan suits the experienced long-distance triathlete who has over 15 hours/week to train for an upcoming event. The specific workouts and structure provide consistent volume and intensity to successfully improve fitness and compete at the best of one's ability.

This plan consists of 4 blocks of 3 weeks each followed by a recovery week (4th week). The first three blocks increase in volume with the third block starting a volume decrease. Each block contains a calculated blend of endurance, strength endurance and speed to cover all facets of fitness. This is
a plan designed to provide major improvement to your IM performance.

A 2-week taper is included in the last block.

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Long Steady Distance (1-2 Hr) swim: Recovery 2K ride: Easy Aerobic Bike swim: Waves run: Run - Build ride: The Classic run: Recovery Jog ride: Long Endurance (3) swim: Recovery Swim + Kick ride: Bike Run Brick

run: 2h 40 m
swim: 3h 0 m
ride: 6h 27 m
Total: 12h 7 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Iron Heart run: Recovery Jog ride: Power-Ups - Beginner run: Long Steady Distance (1-2 Hr) swim: Recovery 2K ride: Endurance swim: Long Aerobic 300's ride: Long Endurance (3) run: Easy Run Off the Bike ride: Easy Aerobic Bike swim: Open Water Foundation

swim: 4h 15 m
run: 2h 0 m
ride: 6h 37 m
Total: 12h 52 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Long Steady Distance (1-2 Hr) swim: Recovery 2K ride: Endurance swim: Broken Bone run: Run - Build ride: Stackers run: Recovery Jog swim: Long Aerobic 800's ride: Long Endurance (3) swim: Recovery 2K ride: Bike Run Brick

run: 2h 40 m
swim: 4h 15 m
ride: 7h 6 m
Total: 14h 1 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Day Off run: Recovery Jog swim: 24 x 100 ride: MVO2 run: Run - Tempo swim: Long Aerobic 500's ride: Endurance run: Treadmill Speed swim: Recovery 2K ride: Long Endurance (3)

run: 2h 35 m
swim: 3h 15 m
ride: 5h 41 m
Total: 11h 31 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Long Steady Distance (1-2 Hr) swim: Recovery 2K ride: Endurance swim: ACS run: Run - Negative Split ride: The Classic run: Recovery Jog swim: Long Aerobic 4-3-2-1 ride: Long Endurance (3) swim: Recovery 2K ride: Bike Run Brick

run: 2h 30 m
swim: 4h 15 m
ride: 6h 58 m
Total: 13h 43 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Elevator run: Recovery Jog ride: Time Trial Efforts run: Long Steady Distance (1-2 Hr) swim: Recovery 2K ride: Endurance swim: Long Aerobic 1000's ride: Long Endurance Ride run: Easy Run Off the Bike ride: Easy Aerobic Bike swim: Open Water Foundation

swim: 4h 15 m
run: 2h 0 m
ride: 6h 21 m
Total: 12h 36 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Long Steady Distance swim: Recovery 2K ride: Endurance swim: Lung Busters - Beginner run: Run - Build ride: Mediums run: Recovery Jog swim: Long Aerobic 800's ride: Long Endurance (5+ Hrs) swim: Recovery 2K ride: Bike Run Brick

run: 3h 40 m
swim: 3h 53 m
ride: 10h 4 m
Total: 17h 37 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Day Off run: Recovery Jog swim: 12 x 200 ride: MVO2 run: Run - Tempo swim: Long Aerobic 4-3-2-1 ride: Endurance run: Treadmill Speed swim: Recovery 2K ride: Long Endurance (3)

run: 2h 35 m
swim: 3h 15 m
ride: 5h 41 m
Total: 11h 31 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Long Steady Distance run: Recovery Jog ride: Endurance swim: 24 x 100 run: Run - Build ride: Hammer Time Hill Repeats run: Tops & Tails - Intermediate swim: ACS ride: Long Endurance (5+ Hrs) swim: Recovery 2K ride: Bike Run Brick

run: 4h 47 m
ride: 10h 13 m
swim: 3h 0 m
Total: 17h 60 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Recovery Swim + Kick run: Recovery Jog ride: The Wolf run: Long Steady Distance swim: Recovery 2K ride: Endurance swim: Long Aerobic 1000's ride: Long Endurance Ride run: Easy Run Off the Bike ride: Long Endurance Ride swim: Open Water Foundation

swim: 4h 15 m
run: 3h 0 m
ride: 5h 59 m
Total: 13h 14 m

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Long Steady Distance swim: Recovery 2K ride: Endurance swim: Inhaler run: Run - Tempo ride: The Bank swim: ACS run: Recovery Jog ride: Long Endurance (3) swim: Recovery 2K ride: Bike Run Brick

run: 3h 35 m
swim: 4h 0 m
ride: 7h 39 m
Total: 15h 14 m

Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Day Off run: Recovery Jog swim: Pool Sprints ride: Over/ Unders swim: Long Aerobic 500's run: Run Pick-Ups ride: Long Endurance Ride run: Run - Build swim: Swim - Nonstop ride: Long Endurance (3)

run: 2h 40 m
swim: 3h 0 m
ride: 5h 3 m
Total: 10h 43 m

Week 13
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
run: Long Steady Distance ride: Indoor Steady State Work swim: Build to Intense run: Tops & Tails - Intermediate ride: Over AeT Threshold Work swim: Loose Ends ride: Time Trial Efforts run: Easy Run Off the Bike swim: Open Water Foundation run: Aerobic Base Pace

run: 4h 27 m
ride: 5h 30 m
swim: 3h 0 m
Total: 12h 57 m

Week 14
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: 12 x 200 ride: Indoor Power Intervals run: Long Steady Distance ride: Time Trial Work swim: Iron Heart run: Recovery Jog ride: Time Trial Efforts swim: Long Aerobic 800's run: Aerobic Base Pace

swim: 3h 15 m
ride: 5h 20 m
run: 3h 40 m
Total: 12h 15 m

Week 15
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Day Off ride: Power/SE Work run: Run - Tempo swim: Swim - Nonstop ride: Easy Aerobic Bike swim: ACS run: Recovery Jog run: Run - Build swim: Recovery 2K ride: Long Endurance (3)

ride: 5h 0 m
run: 2h 35 m
swim: 2h 45 m
Total: 10h 20 m

Week 16
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: 24 x 100 ride: Race Week Bike Spin run: Aerobic Base Pace swim: Open Water Foundation ride: Day Off ride: Taper Bike Spin other: Race Day

swim: 2h 0 m
ride: 2h 15 m
run: 1h 0 m
Total: 5h 15 m

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