Ironman Training Plan Week 1 · TriEndurance Comunity

Ironman Training Plan Week 1

#### Monday

- **Swimming:** 45 minutes of technique.

- Technique exercises (pull, kick, specific drills).

- 4 x 100m at an easy pace with 30 seconds of rest.

- **Strength:** 30 minutes of strength training (emphasis on core, legs and back).

#### Tuesday

- **Cycling:** 60 minutes on flat terrain at a comfortable pace.

- **Race:** 20 minutes at an easy pace after cycling (brick session).

#### Wednesday

Rest

#### Thursday

- **Cycling:** 90 minutes of moderate cycling with some intervals.

- 10 minutes warm-up.

- 5 x 5 minutes at a high pace with 2 minutes of recovery.

- 20 minutes of cooling.

#### Friday

- **Race:** 45 minutes of easy running.

- **Strength:** 30 minutes of strength training (emphasis on core, legs and back).

#### Saturday

- **Swimming:** 45 minutes of technique.

- Technique exercises (pull, kick, specific drills).

- 4 x 100m at a moderate pace with 30 seconds of rest.

- **Cycling:** 60 minutes on flat terrain at a moderate pace.

#### Sunday

- **Race:** 60 minutes of long running at a comfortable pace.

### Additional notes:

- **Rest and Recovery:** It is crucial to listen to your body and rest when you need it. Good sleep and good nutrition are key to recovery.

- **Progression:** Each week gradually increases the time or intensity of training, following the 10% rule to avoid injuries.

- **Technique and Form:** Focus on improving technique in all three disciplines for greater efficiency and to prevent injuries.

### General Tips:

- **Swimming:** Work on technique before focusing on distance.

- **Cycling:** Learn to maintain a constant cadence and work on aerodynamics.

- **Race:** Maintain proper posture and work on muscular resistance.

Enjoy it !!

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