As already outlined above, be sure to choose a plan that suits your time commitments, and make sure its well balanced. Be sure to sip on water and/or an electrolyte beverage throughout the day. Average weekly training hours are 8:33 with the biggest week at 10:48 hours. MS: Run 20 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Saturday CD: 10 minutes @ moderate aerobic intensity, Saturday Swim Base: 4625 Yards MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 12-Week Half Ironman Triathlon Training Plan. WU: 10 minutes @ moderate aerobic intensity WU: 350 @ low aerobic intensity CD: 35 minutes @ moderate aerobic intensity, Wednesday WU: 350 @ low aerobic intensity WU: Run 10 minutes @ low aerobic intensity Brick Workout: 1:20 MS: Run 22 minutes @ threshold intensity 10 x 25 drills, RI=0:10 Zone 2 Feels like Steady/Endurance Heart rate 73-80% of max. Your training will steadily taper down to ensure youre rested and ready to perform your best on race day. Swim Base: 1900 Yards Todays smartwatches will not only track time and distance, but also help prescribe workouts, give biofeedback, track sleep, connect to your bike, and give pool and open-water swimming data. Mastering the fundamentals of swimming will help you to become a more comfortable and confident swimmer; it will also help to prevent injury. MS: 1,000 @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Bike Long Hill Climbs: 1:30 WU: 10 minutes @ moderate aerobic intensity But that doesnt mean you should go and eat all the food in the fridge instead, you want to take a thoughtful approach to fueling like an athlete. These 24 weeks provide the perfect balance of challenging training and time efficiency. One of the biggest challenges of training for a half-iron triathlon is fitting in training alongside work, family, and social commitments. CD: 250 @ low aerobic intensity, Tuesday Typically, this means youre comfortable swimming for at least an hour, riding your bike three times a week (with a long ride of approximately 20 miles) and running three times per week (with a long run of approximately five miles). 2 x (50 FS in Z2 + 50 FS in Z4 + 15 sec rests). Recovery Run: 35 Minutes 8 x 100 @ VO2max intensity, RI=0:45 WU: 10 minutes @ moderate aerobic intensity WU: 250 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Saturday Some athletes try to create more time in their schedule by foregoing an hour or two of sleep each day, overlooking the fact that recovery timeand sleepis one of the most important elements of triathlon training. WU: Run 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 10 x 25 kick, RI=0:15 This is typically six to eight weeks before the race (depending on the athlete and their experience). WU: 10 minutes @ moderate aerobic intensity If you are a weaker swimmer but an experienced runner, dont shy away from spending more time in the water and less time out running, although be aware that learning to run off the bike is very different to standalone running and can take time to get used to. In other words, 45 minutes becomes an hour, 30 minutes becomes 40 minutes, 3 miles becomes 4 miles, etc. Dont worry, you will always be able to access your completed workouts and your TrainingPeaks login credentials will stay the same. Free 6-month Ironman 70.3 training plan - 220 Triathlon Unlimited Athlete Price Rise - Dec 1st 2021. e cant thank everyone enoughfor all your support! If you follow our training plans, we do all the thinking for you. 10 mins in upper Z3 + 2 mins recovery in Z1. A steady run, mainly in Z1-Z2. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. Triathlon distances: your complete guide Three-phase training plan CD: 10 minutes @ moderate aerobic pace, Friday During training, a cycling or running power meter will help you get the most objective training dataregardless of conditions or terrain. CD: Run 10 minutes @ low aerobic intensity, Thursday MS: 4 hours and 25 minutes @ moderate aerobic intensity CD: 37 minutes @ moderate aerobic intensity, Wednesday WU: 10 minutes @ moderate aerobic intensity A tri-specific saddle will be shaped in a way that best fits a triathletes position on a bike with aerobars. More seasoned athletes like these courses too, because it allows them to chase a personal record (PR). MS: 38 minutes @ threshold intensity CD: 350 @ low aerobic intensity, Tempo Bike: 1:35 Make adjustments to the template. WU: 10 minutes @ moderate aerobic intensity Research has shown that you are twice as likely to reach your goals if you train with a structured plan. Swim Base: 2612 Yards 10 x 25 drills, RI=0:10 Swim Base: 2900 Yards MS: 7 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) Tempo Run: 50 Minutes CD: Run 10 minutes @ low aerobic intensity, Thursday Its also good to add some harder efforts once per week, interspersed with plenty of easy stuff. Happy training! MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. 10 x 25 kick, RI=0:15 This is broken down into swim, bike, and run legs within the race: When searching for a half Ironman near you, its common to discover that these races have a lot of different names, despite being the same mileage. 10 x 25 drills, RI=0:10 MS: Run 20 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2300 Yards Run Lactate Intervals: 44 Minutes Swim Base: 3100 Yards WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity And replace todays run with Fridays workouts. MS: 2 hours and 40 minutes @ moderate aerobic intensity There are one or two workouts per day, with one day off each week. MS: Run 30 minutes @ moderate aerobic intensity Swim Base: 2600 Yards CD: 10 minutes @ moderate aerobic intensity, Foundation Run: 55 Minutes WU: 10 minutes @ moderate aerobic intensity 4 x (90 secs in upper Z5 + 2 min recoveries in Z1-2). MS: 6 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 3 x (3 mins in Z5 + 2 min recoveries in Z2). 10 x 25 drills, RI=0:10 If you cant find an Olympic-distance triathlon to participate in today, do an Olympic-distance triathlon time trial of this format on your own instead. WU: 350 @ low aerobic intensity MS: Run 25 minutes @ low aerobic intensity, Long Bike: 2:15 Brick Workout: 3:25 For your first 70.3, its not typically recommended to set a time goalinstead, most coaches advise first-time athletes to focus on simply finishing. Foundation Run: 40 Minutes MS: 1,200 @ moderate aerobic intensity The Best Beginner Half Ironman Training Plan 10 x 25 kick, RI=0:15 FS Freestyle (also known as Front Crawl). 10 x 25 drills, RI=0:10 CD: Run 10 minutes @ moderate aerobic intensity, Foundation Bike: 1:15 CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 1550 Yards MS: 6 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 One of your weekly runs should be a long run, where you slowly build up to a distance of around 12-miles in the final weeks before the race. CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 1900 Yards Our Standard and Masters plans are designed to get you ready for your target event, while our Off-Season plans allow you to recover from a tough season but still maintain your well-earned fitness. A race belt will help you on race day by keeping your number on your body at all times from the bike to the run (depending on the rules) without wasting time pinning it to your clothing. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 MS: 5 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15 WU: 350 @ low aerobic intensity WU: 10 minutes @ recovery intensity 2 x (100 Pull in Z2 + 100 FS in Z3 + 20 sec rests). MS: 8 x 1 minute @ speed intensity uphill with 2-minute active recoveries MS: Run 20 minutes @ moderate aerobic intensity, Sunday Are you an Outside+ member? CD: 350 @ low aerobic intensity, Bike Speed Intervals: 1:45 WU: 10 minutes @ moderate aerobic intensity MS: 1 hour and 10 minutes @ moderate aerobic intensity We include these workouts in our training plans too, in the lead up to race day. Swim Base: 2900 Yards As mentioned a couple of weeks ago, after 2 hugely successful years of our Unlimited Athlete subscription with over 1300 active members, weve decided to increase our prices for the first time on December1st. Our annual prices are going up by $4 per month, or $48 per year. 100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest. TRIATHLON PLAN.pdf - RG Active - 24 Week Intermediate Half-Ironman 2 x (50 Breast in Z2 + 50 Back in Z2 + 15 sec rests). MS: Run 25 minutes @ moderate aerobic intensity 1 x (50 Back in Z2 + 50 Breast in Z2 + 15 secs rest). MS: 8 x 1 minute @ VO2max intensity with 1-minute active recoveries @ low aerobic intensity Training for a half-Iron triathlon takes approximately 8 to 13 hours per week. 3 x 200 @ threshold intensity, RI=0:45 3 x (5 mins in low Z4 + 60 sec recoveries in Z1). A Detailed 6 Month Half Ironman Training Plan - Josh Muskin WU: Bike 3 hours and 30 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 10 x 25 kick, RI=0:15 Theyre designed to help you maintain a good level of fitness when youre not specifically targeting an event, such as, during the off-season, or anytime youre taking a break from racing. The Expert-Curated, Triathlete-Approved Race Week Menu, Gain (Dont Lose) Ground At Your Next Aid Station, A 20-Week Training Plan for Your First 70.3 Triathlon, Super Simple Ironman 70.3 Triathlon Training Plan, Triathletes Complete Guide on How to Train for an Ironman, In Case Youve Forgotten, 70.3 Season Starts Soon, The Most-Read Triathlete Articles of 2022, 58 seconds per 100 slower than your 400 time, 85% of functional threshold power (FTP) or maximum heart rate. That means youll be training almost every day, for a period of months, with longer rides and runs at the weekends. Do not underestimate what it takes to complete a half-ironman, be well prepared by following the training programme closely and spend time blending the training into your lifestyle. Hard/VO2 Max Heart rate 93-100% of max. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 5 mins in low Z4 + 30 secs recovery in Z1. 6 x 50 @ speed intensity, RI=0:20 CD: Run 10 minutes @ low aerobic intensity, Thursday WU: 350 @ low aerobic intensity This is your long run for the week and it will progress in duration. Swim the maximum-intensity segment as though it were a race. How long does it take to train for an Ironman Triathlon? Recover Run: 30 Minutes 10 x 25 kick, RI=0:15 Just about anyone who is willing to train for it! WU: 350 @ low aerobic intensity Aim to cycle a couple of times per week (or more) and gradually build your longest rides up to 100 km (or 60 miles). Be sure to get a hydration storage system that lets you take more than you think you might need. MS: 2,600 @ moderate aerobic intensity Swim Fartlek + Sprint: 1950 Yards MS: 1 hour and 10 minutes @ moderate aerobic intensity WU: Run 5 minutes @ moderate aerobic intensity If not, consider signing up for a race that takes place in spring, to avoid the heat in training and on race day. Foundation Bike: 1:30 10 x 25 drills, RI=0:10 4 x (5 mins in low Z4 + 60 sec recoveries in Z1). RELATED: Triathletes Complete Guide on How to Train For an Ironman. Wednesday We like to break down our gear list for a half Ironman into three categories: basic, intermediate, and advanced. Race-specific work, including race pace work, open-water swimming, practicing nutrition and transition rehearsal. I have over 20 years of experience helping amateur athletes surpass their goals, while still making sure they have quality time available for their family, friends and career. PDF SWIM | Novice IRONMAN 24 week Training Plan WU: 10 minutes @ low aerobic intensity MS: 3,200 @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Foundation Run: 40 Minutes He founded MyProCoach in 2010 to to offer the worlds most comprehensive range of online training plans, all designed to help you enjoy the same success that my athletes and I have, while still making sure you have quality time for your family, friends and career (read 400+ detailed reviews here). After the first event, you can fine-tune your racing strategy to hit specific time goals on the swim, bike, and run. Zone 4 Feels like Hard/Threshold Heart rate 87-93% of max. Typically located between the aerobars, inside the frame, or behind the saddle, a bike hydration system will allow you to carry more fluid in a way thats easy to reach and wont affect bike handling. . CD: 10 minutes @ moderate aerobic intensity, Wednesday CD: 350 @ low aerobic intensity, Steady State Bike: 1:15 10 x 25 kick, RI=0:15 1 x (100 FS in Z2 Breathe every 3 + 20 secs rest). WU: Run 10 minutes @ low aerobic intensity CD: 350 @ low aerobic intensity, Bike Power Intervals: 1:20 Swim Base: 3400 Yards CD: 350 @ low aerobic intensity, Saturday WU: 10 minutes @ moderate aerobic intensity MS: 7 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 30 minutes (including warm-up and cool-down) Swim Base: 1900 Yards 3 x 200 @ threshold intensity, RI=0:20 MS: Run 45 minutes @ threshold intensity, Friday CD: 11 minutes @ low aerobic intensity, Thursday Heres how to understand the age-groups and, who knows, maybe even qualify for the IRONMAN World Champs in, Supersapians, game changer or gadget? Swim Base: 2400 Yards 2 x (15 mins in upper Z3 to low Z4 + 3 min recoveries in Z2). To get this plan plus the 8-week version, please. Steady State Bike: 1:30 If youre not quite there yet, choose a training plan that will allow you more time to build your fitness and endurance. WU: 10 minutes @ moderate aerobic pace Think about the conditions for your training and racing. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 Theres a reason they call nutrition the fourth discipline of triathlonif you dont fuel well during your race, its going to be really hard to swim, bike or run. RELATED: Triathlete's Complete Guide on How to Train For an Ironman These 24 weeks provide the perfect balance of challenging training and time efficiency. 10 x 25 drills, RI=0:10 MS: 3,000 @ moderate aerobic intensity 8 x 25 @ speed intensity, RI=0:20 Test a variety of sports drinks, energy gels, sports chews, and low-fat and fiber sports bars in training to help you find the best product for you. 1 x (100 FS in Z2 + 50 FS in Z4 + 20 secs rest). Thursday Ironman 70.3 St. George is a great example of thismany choose this extremely hilly race because of the breathtaking scenery and proximity to tourist destinations like Las Vegas, Zion National Park, and the Grand Canyon. 12-Week Half Ironman Triathlon Training Plan | Coach - coachmaguk 6 x 50 @ speed intensity, RI=0:10 WU: 350 @ low aerobic intensity The biggest concern for many new triathletes is learning how to swim in your triathlon event. 1 x (100 FS in Z2 + 200 Pull in Z2 + 20 secs rest). RELATED:Triathletes Complete Guide to Fueling and Nutrition. 4 x 50 @ speed intensity, RI=0:20 CD: Run 10 minutes @ low aerobic intensity, Friday You are looking at between 5 and 6 days a week of training sessions. In fact, wed recommend you start with the basics, then build out your gear arsenal as you become more familiar with the sport and what you need (and dont need). Create a personalized feed and bookmark your favorites. WU: 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1 Hour 7 x 50 @ speed intensity, RI=0:20 MS: 40 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity 4 x (100 Drill in Z2 + 100 FS in Z3 + 20 sec rests). Tempo Run: 40 Minutes Our training plans are for athletes who dont feel the need for a personal coach, but who still want the structure and planning of an expertly-written training program. 10 x 25 drills, RI=0:10 ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY. In 70.3 racing, some people prefer lightweight run shoes, while others prefer more substantial trainers. Recovery Run: 30 Minutes 2 x (300 FS in Z2 + 50 FS in Z4 + 15 sec rests). In fact, many athletes opt to follow a free half-iron training plan, which provides a schedule of daily workouts leading up to the race. The sooner you start, the more time you have to build up your fitness gradually. 10 x 25 kick, RI=0:15 CD: Run 10 minutes @ moderate aerobic intensity Recovery Bike: 20 Minutes MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 All our plans are available either for sale directly on the TrainingPeaks Store (where you can also see screenshots of sample weeks), or you can subscribe as an Unlimited Athlete to be able to swap freely between all of them, among other benefits outlined below. Brick Workout: 1:30 A good pair will be ventilated enough to let you wear them on the run as well. MS: Run 2 hours and 30 minutes @ moderate aerobic intensity 1 x (100 FS Breathe every 3 in Z2 + 20 secs rest). An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. WU: Run 10 minutes @ moderate aerobic intensity CD: 350 @ low aerobic intensity, Saturday CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:10 MS: 7 x 75 @ VO2max intensity, RI=0:45 CD: 350 @ low aerobic intensity, Bike Short Hill Climbs: 1:20 After the first event, you can fine-tune your racing strategy to hit specific time goals on the swim, bike, and run. CD: 200 @ low aerobic intensity. Most of your training can be done at chatting pace, but its also good to include some harder efforts. Preview Phil's PREMIUM plans now From 6-48 weeks, free email coach support, advanced tracking software and more! MS: 3 hours and 25 minutes @ moderate aerobic intensity Some steps to help you decide which Ironman triathlon is the best for you: Among the most popular Ironmans for beginners in the U.S. areIronman 70.3 Oceansidein April,Rev3 Williamsburgin July,Ironman 70.3 Atlantic Cityin September, andClash Daytonain December. In recent years, the half-Iron has become one of the most popular events in triathlon, as athletes discover the 70.3-mile race allows them to get a taste of full Ironman racing without the time and energy commitment of a full Ironman. 2 x (20 mins in low to mid Z3 + 3 min recoveries in Z2). Take in 500-700+ mg of sodium per hour to replace electrolytes lost in sweat. WU: 250 @ low aerobic intensity A minimum level of fitness in each discipline is necessary to successfully begin this plan. 6 x 50 @ speed intensity, RI=0:20 Foundation Run: 45 Minutes CD: 350 @ low aerobic intensity, Long Bike: 3 Hours We recommend readingDr. Cory Nyamoras tips on finding balance for triathletes. As the name implies, a half-iron is half the distance of the full, or 70.3 miles. Long Bike: 5:45 Slowly increase the duration of your workouts each week, so that youre eventually able to swim a 2.5km session (with frequent short rests). CD: 10 minutes @ moderate aerobic intensity, Swim Fartlek + Sprint: 2500 Yards MS: 5 x 200 (50 easy/50 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:20 Most athletes can train for a 70.3 without giving up entire weekends for long workouts and recoverya stark difference from its full-iron counterpart. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 Fitness adaptations take weeks and months to occur, rather than days. Swim Base: 3700 Yards CD: 300 @ low aerobic intensity, Long Run: 2:30 MS: 1,800 @ moderate aerobic intensity MS: 3,200 @ maximum intensity 10 x 75 @ VO2max intensity, RI=0:30 WU: 350 @ low aerobic intensity You can look up the best oreasiest Ironman 70.3 coursesfor beginners, but that doesnt always mean thats the best or easiest Ironman for you. *Plus, youll also receive free training advice via email from head coach Phil Mosley! Athletes who are highly motivated and able to follow basic instructions find they can navigate these training plans with great success. 1 x (100 FS in Z2 + 100 Drill in Z2 + 15 secs rest). 10 x 25 drills, RI=0:10 Some races call themselves middle distance while others use half-iron or 70.3. These are all the same race distance, and the name usually comes down to branding. Click the headings below to view the remaining weeks! MS: Run 30 minutes @ low aerobic intensity, Long Bike: 2:30 Join our community below! MS: 1,200 @ moderate aerobic intensity WU: 250 @ low aerobic intensity 5 mins in upper Z3 + 2 mins recovery in Z1. 5 x 50 @ speed intensity, RI=0:20 MS: Run 30 minutes @ moderate aerobic intensity, Friday WU: 10 minutes @ moderate aerobic intensity 10 x 25 kick, RI=0:15 The cycle workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and devices such as Garmin. Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 To get fit enough to conquer an IRONMAN 70.3, you will need to train at least twice per week in each discipline (swim, bike and run). 1 x (200 FS in Z2 + 300 Pull in Z2 + 30 secs rest). Swim Fartlek + Sprint: 2700 Yards MS: Run 30 minutes @ threshold intensity, Friday WU: Bike 1 hour and 45 minutes@ moderate aerobic intensity BUILD Do each rep slightly faster than the previous. This is most peoples weakest area, and the aspect they are most concerned about. 9 mins in upper Z3 + 2 mins recovery in Z1. Swim Fartlek + Sprint: 2900 Yards Ironman and Challenge Family also put on world championships for the 70.3 and middle distance triathlon, respectively. Foundation Run: 45 Minutes WU: 10 minutes @ moderate aerobic intensity Triathlete's Complete Guide to Training for a Half-Iron/70.3 Triathlon WU: 350 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Sunday WU: 21 minutes @ moderate aerobic intensity Then we have the training plan for you! Thats a wide range, and accounts for several different factors: For your first 70.3, its not typically recommended to set a time goalinstead, most coaches advise first-time athletes to focus on simply finishing. PDF SWIM | Novice IRONMAN 70.3 20 week Training Plan MS: Run 35 minutes @ moderate aerobic intensity Theyre all half-iron races, just different branding. We suggest you always know what swim youre doing, before you get in the pool. MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half-Ironman in Week 20. Brick Workout: 1:20 CD: 10 minutes @ moderate aerobic intensity, Recovery Run: 45 Minutes There is usually one workout per day (sometimes two), with one day off each week. Break up your swim workouts, into smaller chunks with regular rest periods. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Swim Base: 1600 Yards These factors may seem trivial, but they can be really important to your race-day experience. Beginner Half Ironman Training Plan (20 Weeks) MS: 2 hours and 55 minutes @ moderate aerobic intensity WU: 10 minutes @ moderate aerobic intensity However, swimming is the smallest part of a Half IRONMAN triathlon, and youll spend far more time running and cycling. CD: 350 @ low aerobic intensity, Saturday MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 Heading out the door? MS: 4 x 100 @ VO2max intensity, RI=1:00 Swim Base: 3300 Yards WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity Every fourth week is an active recovery week, with less training, to help your body recover and adapt. To get fit enough to conquer an IRONMAN 70.3, you will need to train at least twice per week in each discipline (swim, bike and run). 32 week ironman training plan: Fill out & sign online | DocHub 3 x (4mins in low Z4 + 60 sec recoveries in Z1). CD: 10 minutes @ moderate aerobic intensity. Fuel and hydrate early and often. CD: 350 @ low aerobic intensity, Foundation Bike: 1:15 Sprint Triathlon Brick Workout: 1:45 CD: 10 minutes @ moderate aerobic intensity, Wednesday For example, a 12-week plan starts off at a higher level than a 36-week plan because with 12 weeks left theres not as much opportunity to build up slowly. Can I Do An IRONMAN On Six Months Of Training? If you complete at least 85% of our well-built beginner half ironman training plan, you will set yourself up for a successful event.