IRONMAN TRAINING PLANS
Oxygenaddict Ironman Training Plans
Each oxygenaddict.com Ironman training plan has been written to meet the demands of that specific Ironman course. Racing Ironman UK has very different challenges to racing the Outlaw, and your training plan should reflect that. Our expert coaches have analysed the course at each event, and written each training plan so you can be confident that your training has prepared you to meet the demands of race day!
If the event is has a hilly bike leg or run leg, there will be specific sessions within your plan that will prepare you for that. If the event involves lots of flat time trialling, specific sessions in your plan will help increase your fitness. Flat concrete on the run? Endless rolling drags in Bolton? Steep and sharp inclines? It's imperative that you prepare specifically for the demands of your race day.
How much time do you have to train?
There's no question that training for an Ironman is time consuming, but you need to be realistic with yourself about how much time you have to train, and how fast you can recover from those sessions. They'll only get you fitter if you are recovering each day. Otherwise, you're just getting more and more tired, which will either lead to injury or burn out - or both!
Each Ironman event training plan is available in two options:
6-12 hours a week: starting with 6 hours a week and building to a maximum of 12 hours a week.
8-12 hours a week: starting with 8 hours a week and building to a maximum of 16 hours a week, this is a more challenging plan and is aimed at athletes who have 3 or more years of consistent training averaging 7 hours a week, who have completed one or more Ironman events before, or those first timers who have shown that they recover quickly from training sessions.
Each Ironman training plan will be delivered to you in your own personal trainingpeaks account - the same software that we use to craft bespoke plans for our coached athletes, and the same software used by Team Sky. The software will keep track of what you have done each day. It will email you the next day's workout every evening. You can upload your heart rate, power and pace data from your Garmin or Polar or pretty much every other device under the sun. Best of all, it'll create graphs and charts for you showing you how far you have come, helping to build your confidence even further.
We recognise that the swim will be by far the shortest part of your day, and that you'll need to concentrate the majority of your precious training time biking and running. However, the more often you can swim, the better prepared you will be.
We believe that the majority of triathletes who are confident swimmers can swim once per week for the majority of the plan, perhaps adding a handful of long open water swims leading up to the event. It's important to note though, that it's unlikely that you're going to get faster swimming once per week. If that's your goal, swimming twice or three times per week is going to be necessary.
With that in mind, each 20 week training plan includes a full 60 session swim plan, with three sessions each week: one core session that will build your endurance to the point you will be able to confidently swim 3.8km, and two other optional sessions that will build your speed and technique.
If you're worried about your ability to swim the distance within the cut off time, we highly recommend you dedicate extra time to improving your technique. In addition to swimming three times a week, a video analysis session with an expert coach is an excellent way to improve your swimming in the shortest possible time. Included with this plan is a voucher for 10% off an oxygenaddict underwater video swim analysis session.
How does it work?
If you already have your own trainingpeaks account, we'll email you a link to click on that will allow us to upload the plan into your account. If you don't have a trainingpeaks account, we'll set one up for you and email you the login details. Your training plan will be waiting for you. That's it!
*Please note, we batch process the delivery of training plans once per week, on a Friday, for efficiency. Orders received after midnight on a Thursday will be processed the following week. By purchasing, you agree to these terms and conditions.