IRONMAN® Intermediate Training Plan - 20 Weeks with Dryland Swim Options

This plan is designed to take you through the 20 weeks leading up to your IRONMAN® event. It's ideal if you have already completed an IRONMAN 70.3 or IRONMAN vent and want to want to do your personal record.

The plan include swim, bike, run and Strength & Conditioning sessions. If you can't get to a swimming pool, lake or sea I have included dryland workouts for the first 10 weeks but it does no replace actual swimming but a way to keep your swim muscles strong for when you can swim in water. These dryland sessions include bodyweight, band, gym and rowing sessions to strengthen your swimming muscle groups.

Your purchase includes a PDF download plus access to the ChiliTri App. Once purchased we will activate your App access so you can have it delivered on your Apple device, Android device or PC.

The ChiliTri App gives you full access to training videos, detailed session plans, nutrition advice and more.

This training plan will help you achieve your goals in a time efficient way that still allow you to please your boss and enjoy your family.
In order to be able to complete the training you should have a reasonable level of fitness at the start of the training. A pre-requisite would be that you can swim 1000m continuously, you can cycle for 180 mins and run for 90 mins. You should consult your doctor before embarking on any physical fitness training.
The intensity of the training in this programme is to be executed using Heart Rate (HR) Zones, this allows you to work to your limits with specific barriers. The full HR Zones are at the back of the programme but can be calculated manually or taken from your sports watch.

This plan is delivered professionally via our App, your own private area of our website if you join our Squad or comes as a download to print out.

Do you prefer Final Surge? Here's the plan on Final Surge.

Do you prefer TrainingPeaks? Here's the plan on TrainingPeaks.