QT2 Base+ Training Plans Notes

QT2 Base+

Half Marathon Training Plans

Plan #25 - 🏃‍♂️ 22-Week 13.1 - [C+] {25}

Plan Length

22 Weeks

TrainingPeaks Plan ID

589056

Included Workout Types

Intensity Metric

Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Finisher Plan
High-Volume

Starting Volume >> Average Volume >> Peak Volume

2 hours >> 2.2 hours >> 3.33 hours

Starting TSS >> Average TSS >> Peak TSS

130 TSS >> 145 TSS >> 234 TSS

Long Run Progression

:35 >> 1:00

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Plan #26 - 🏃‍♂️ 22-Week 13.1 - [C-] {26}

Plan Length

22 Weeks

TrainingPeaks Plan ID

590006

Included Workout Types

Intensity Metric

Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Finisher Plan
Low-Volume

Starting Volume >> Average Volume >> Peak Volume

1.33 hours >> 1.8 hours >> 2.67 hours

Starting TSS >> Average TSS >> Peak TSS

85 TSS >> 115 TSS >> 185 TSS

Long Run Progression

:30 >> :45

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Plan #27 - 🏃‍♂️ 22-Week 13.1 - [C] {27}

Plan Length

22 Weeks

TrainingPeaks Plan ID

590001

Included Workout Types

Intensity Metric

Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Finisher Plan
Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

1.6 hours >> 2 hours >> 3 hours

Starting TSS >> Average TSS >> Peak TSS

105 TSS >> 132 TSS >> 210 TSS

Long Run Progression

:35 >> :50

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Plan #28 - 🏃‍♂️ 22-Week 13.1 - [B+] {28}

Plan Length

22 Weeks

TrainingPeaks Plan ID

588386

Included Workout Types

Intensity Metric

Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Performance Plan
High-Volume

Starting Volume >> Average Volume >> Peak Volume

2.3 hours >> 2.9 hours >> 4.1 hours

Starting TSS >> Average TSS >> Peak TSS

155 TSS >> 193 TSS >> 293 TSS

Long Run Progression

:40 >> 1:10

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Plan #29 - 🏃‍♂️ 22-Week 13.1 - [B-] {29}

Plan Length

22 Weeks

TrainingPeaks Plan ID

588736

Included Workout Types

Intensity Metric

Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Performance Plan
Low-Volume

Starting Volume >> Average Volume >> Peak Volume

2 hours >> 2.5 hours >> 3.67 hours

Starting TSS >> Average TSS >> Peak TSS

130 TSS >> 168 TSS >> 262 TSS

Long Run Progression

:35 >> 1:05

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Plan #30 - 🏃‍♂️ 22-Week 13.1 - [B] {30}

Plan Length

22 Weeks

TrainingPeaks Plan ID

588544

Included Workout Types

Intensity Metric

Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Performance Plan
Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

2.4 hours >> 2.67 hours >> 3.67 hours

Starting TSS >> Average TSS >> Peak TSS

155 TSS >> 180 TSS >> 262 TSS

Long Run Progression

:40 >> 1:05

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Plan #31 - 🏃‍♂️ 22-Week 13.1 - [A+] {31}

Plan Length

22 Weeks

TrainingPeaks Plan ID

587284

Included Workout Types

Intensity Metric

Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Podium Plan
High-Volume

Starting Volume >> Average Volume >> Peak Volume

2.75 hours >> 3.35 hours >> 4.67 hours

Starting TSS >> Average TSS >> Peak TSS

180 TSS >> 228 TSS >> 340 TSS

Long Run Progression

:45 >> 1:20

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Plan #32 - 🏃‍♂️ 22-Week 13.1 - [A-] {32}

Plan Length

22 Weeks

TrainingPeaks Plan ID

588150

Included Workout Types

Intensity Metric

Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Podium Plan
Low-Volume

Starting Volume >> Average Volume >> Peak Volume

2.3 hours >> 2.9 hours >> 4.1 hours

Starting TSS >> Average TSS >> Peak TSS

155 TSS >> 192 TSS >> 300 TSS

Long Run Progression

:40 >> 1:10

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Plan #33 - 🏃‍♂️ 22-Week 13.1 - [A] {33}

Plan Length

22 Weeks

TrainingPeaks Plan ID

587541

Included Workout Types

Intensity Metric

Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Podium Plan
Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

2.75 hours >> 3.1 hours >> 4.3 hours

Starting TSS >> Average TSS >> Peak TSS

180 TSS >> 209 TSS >> 320 TSS

Long Run Progression

:45 >> 1:15

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

QT2 Base+

Marathon Training Plans

Plan #34 - 🏃‍♂️ 22-Week 26.2 - [C+] {34}

Plan Length

22 Weeks

TrainingPeaks Plan ID

591431

Included Workout Types

Intensity Metric

Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Finisher Plan
High-Volume

Starting Volume >> Average Volume >> Peak Volume

2.33 hours >> 3.08 hours >> 4.5 hours

Starting TSS >> Average TSS >> Peak TSS

150 TSS >> 207 TSS >> 300 TSS

Long Run Progression

:50 >> 1:35

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Plan #35 - 🏃‍♂️ 22-Week 26.2 - [C-] {35}

Plan Length

22 Weeks

TrainingPeaks Plan ID

591661

Included Workout Types

Intensity Metric

Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Finisher Plan
Low-Volume

Starting Volume >> Average Volume >> Peak Volume

2 hours >> 2.5 hours >> 3.67 hours

Starting TSS >> Average TSS >> Peak TSS

125 TSS >> 167 TSS >> 250 TSS

Long Run Progression

:40 >> 1:30

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Plan #36 - 🏃‍♂️ 22-Week 26.2 - [C] {36}

Plan Length

22 Weeks

TrainingPeaks Plan ID

591635

Included Workout Types

Intensity Metric

Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Finisher Plan
Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

2.33 hours >> 2.8 hours >> 4.08 hours

Starting TSS >> Average TSS >> Peak TSS

150 TSS >> 187 TSS >> 275 TSS

Long Run Progression

:50 >> 1:30

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Plan #37 - 🏃‍♂️ 22-Week 26.2 - [B+] {37}

Plan Length

22 Weeks

TrainingPeaks Plan ID

591413

Included Workout Types

Intensity Metric

Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Performance Plan
High-Volume

Starting Volume >> Average Volume >> Peak Volume

3.08 hours >> 3.75 hours >> 5.83 hours

Starting TSS >> Average TSS >> Peak TSS

200 TSS >> 259 TSS >> 400 TSS

Long Run Progression

1:05 >> 2:05

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Plan #38 - 🏃‍♂️ 22-Week 26.2 - [B-] {38}

Plan Length

22 Weeks

TrainingPeaks Plan ID

591138

Included Workout Types

Intensity Metric

Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Performance Plan
Low-Volume

Starting Volume >> Average Volume >> Peak Volume

2.33 hours >> 3.16 hours >> 4.5 hours

Starting TSS >> Average TSS >> Peak TSS

150 TSS >> 212 TSS >> 300 TSS

Long Run Progression

:50 >> 1:35

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Plan #39 - 🏃‍♂️ 22-Week 26.2 - [B] {39}

Plan Length

22 Weeks

TrainingPeaks Plan ID

591114

Included Workout Types

Intensity Metric

Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Performance Plan
Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

2.75 hours >> 3.5 hours >> 5.16 hours

Starting TSS >> Average TSS >> Peak TSS

175 TSS >> 238 TSS >> 350 TSS

Long Run Progression

:45 >> 1:50

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Plan #40 - 🏃‍♂️ 22-Week 26.2 - [A+] {40}

Plan Length

22 Weeks

TrainingPeaks Plan ID

591006

Included Workout Types

Intensity Metric

Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Podium Plan
High-Volume

Starting Volume >> Average Volume >> Peak Volume

3.45 hours >> 4.16 hours >> 6.5 hours

Starting TSS >> Average TSS >> Peak TSS

225 TSS >> 285 TSS >> 450 TSS

Long Run Progression

1:15 >> 2:20

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Plan #41 - 🏃‍♂️ 22-Week 26.2 - [A-] {41}

Plan Length

22 Weeks

TrainingPeaks Plan ID

590447

Included Workout Types

Intensity Metric

Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Podium Plan
Low-Volume

Starting Volume >> Average Volume >> Peak Volume

2.75 hours >> 3.5 hours >> 5.17 hours

Starting TSS >> Average TSS >> Peak TSS

175 TSS >> 238 TSS >> 350 TSS

Long Run Progression

:45 >> 1:50

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Plan #42 - 🏃‍♂️ 22-Week 26.2 - [A] {42}

Plan Length

22 Weeks

TrainingPeaks Plan ID

590848

Included Workout Types

Intensity Metric

Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Podium Plan
Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

3.08 hours >> 3.83 hours >> 5.83 hours

Starting TSS >> Average TSS >> Peak TSS

200 TSS >> 262 TSS >> 400 TSS

Long Run Progression

1:05 >> 2:05

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

QT2 Base+

70.3 Bike/Run Training Plans

Plan #1 - 🚴‍♂️ 🏃‍♂️ 22-Week 70.3 - [A/A] {1}

Plan Length

22 Weeks

TrainingPeaks Plan ID

590009

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Bike: Podium Plan | Moderate-Volume
Run: Podium Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 5.75 hours >> 6.75 hours >> 9.67 hours
Run: 2.75 hours >> 3.05 hours >> 4.45 hours
Total: 8.5 hours >> 9.83 hours >> 14.08 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 275 TSS >> 333 TSS >> 525 TSS
Run: 175 TSS >> 198 TSS >> 300 TSS

Long Workout Progression

Bike: 1:40 >> 2:45
Run: :45 >> 1:15

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Plan #2 - 🚴‍♂️ 🏃‍♂️ 22-Week 70.3* - [A/A] {2}

Plan Length

22 Weeks

TrainingPeaks Plan ID

590126

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Bike: Podium Plan | Moderate-Volume
Run: Podium Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 5.75 hours >> 6.75 hours >> 9.67 hours
Run: 2.75 hours >> 3.05 hours >> 4.45 hours
Total: 8.5 hours >> 9.83 hours >> 14.08 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 275 TSS >> 333 TSS >> 525 TSS
Run: 175 TSS >> 198 TSS >> 300 TSS

Long Workout Progression

Bike: 1:40 >> 2:45
Run: :45 >> 1:15

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Base/Durability Training Block (initial 8 weeks):

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Once out of the initial 8-week Base/Durability training block, the remainder of this plan's structure has the athlete completing AM and PM workouts on Tuesdays and Thursdays, as follows:

Monday - No workouts scheduled
Tuesday - Key Bike, Quality Run
Wednesday - Easy Bike
Thursday - Quality Bike, Key Run
Friday - Easy Run
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Plan #3 - 🚴‍♂️ 🏃‍♂️ 22-Week 70.3 - [B/B] {3}

Plan Length

22 Weeks

TrainingPeaks Plan ID

591699

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Bike: Performance Plan | Moderate-Volume
Run: Performance Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 5.33 hours >> 5.75 hours >> 7.9 hours
Run: 2.33 hours >> 2.67 hours >> 3.67 hours
Total: 7.67 hours >> 8.5 hours >> 11.6 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 250 TSS >> 299 TSS >> 425 TSS
Run: 150 TSS >> 180 TSS >> 250 TSS

Long Workout Progression

Bike: 1:30 >> 2:15
Run: :40 >> 1:05

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Plan #4 - 🚴‍♂️ 🏃‍♂️ 22-Week 70.3* - [B/B] {4}

Plan Length

22 Weeks

TrainingPeaks Plan ID

591702

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Bike: Performance Plan | Moderate-Volume
Run: Performance Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 5.33 hours >> 5.75 hours >> 7.9 hours
Run: 2.33 hours >> 2.67 hours >> 3.67 hours
Total: 7.67 hours >> 8.5 hours >> 11.6 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 250 TSS >> 299 TSS >> 425 TSS
Run: 150 TSS >> 180 TSS >> 250 TSS

Long Workout Progression

Bike: 1:30 >> 2:15
Run: :40 >> 1:05

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Base/Durability Training Block (initial 8 weeks):

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Once out of the initial 8-week Base/Durability training block, the remainder of this plan's structure has the athlete completing AM and PM workouts on Tuesdays and Thursdays, as follows:

Monday - No workouts scheduled
Tuesday - Key Bike, Quality Run
Wednesday - Easy Bike
Thursday - Quality Bike, Key Run
Friday - Easy Run
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Plan #5 - 🚴‍♂️ 🏃‍♂️ 22-Week 70.3 - [C/C] {5}

Plan Length

22 Weeks

TrainingPeaks Plan ID

591704

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Bike: Finisher Plan | Moderate-Volume
Run: Finisher Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 4.33 hours >> 4.75 hours >> 6.67 hours
Run: 1.6 hours >> 2 hours >> 3 hours
Total: 5.9 hours >> 6.75 hours >> 9.67 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 200 TSS >> 241 TSS >> 350 TSS
Run: 100 TSS >> 132 TSS >> 200 TSS

Long Workout Progression

Bike: 1:15 >> 1:55
Run: :35 >> :50

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Plan #6 - 🚴‍♂️ 🏃‍♂️ 22-Week 70.3* - [C/C] {6}

Plan Length

22 Weeks

TrainingPeaks Plan ID

591706

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Bike: Finisher Plan | Moderate-Volume
Run: Finisher Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 4.33 hours >> 4.75 hours >> 6.67 hours
Run: 1.6 hours >> 2 hours >> 3 hours
Total: 5.9 hours >> 6.75 hours >> 9.67 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 200 TSS >> 241 TSS >> 350 TSS
Run: 100 TSS >> 132 TSS >> 200 TSS

Long Workout Progression

Bike: 1:15 >> 1:55
Run: :35 >> :50

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Base/Durability Training Block (initial 8 weeks):

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Once out of the initial 8-week Base/Durability training block, the remainder of this plan's structure has the athlete completing AM and PM workouts on Tuesdays and Thursdays, as follows:

Monday - No workouts scheduled
Tuesday - Key Bike, Quality Run
Wednesday - Easy Bike
Thursday - Quality Bike, Key Run
Friday - Easy Run
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Plan #13 - 🚴‍♂️ 🏃‍♂️ 24-Week 70.3 - [A/A] {13}

Plan Length

24 Weeks

TrainingPeaks Plan ID

592433

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 9 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 6 Weeks

Performance & Volume Tiers

Bike: Podium Plan | Moderate-Volume
Run: Podium Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 5.75 hours >> 6.83 hours >> 9.67 hours
Run: 2.75 hours >> 3.16 hours >> 4.45 hours
Total: 8.5 hours >> 10 hours >> 14.08 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 275 TSS >> 370 TSS >> 525 TSS
Run: 175 TSS >> 219 TSS >> 300 TSS

Long Workout Progression

Bike: 1:40 >> 2:45
Run: :45 >> 1:15

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Plan #14 - 🚴‍♂️ 🏃‍♂️ 24-Week 70.3* - [A/A] {14}

Plan Length

24 Weeks

TrainingPeaks Plan ID

592434

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 9 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 6 Weeks

Performance & Volume Tiers

Bike: Podium Plan | Moderate-Volume
Run: Podium Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 5.75 hours >> 6.83 hours >> 9.67 hours
Run: 2.75 hours >> 3.16 hours >> 4.45 hours
Total: 8.5 hours >> 10 hours >> 14.08 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 275 TSS >> 370 TSS >> 525 TSS
Run: 175 TSS >> 219 TSS >> 300 TSS

Long Workout Progression

Bike: 1:40 >> 2:45
Run: :45 >> 1:15

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Base/Durability Training Block (initial 8 weeks):

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Once out of the initial 8-week Base/Durability training block, the remainder of this plan's structure has the athlete completing AM and PM workouts on Tuesdays and Thursdays, as follows:

Monday - No workouts scheduled
Tuesday - Key Bike, Quality Run
Wednesday - Easy Bike
Thursday - Quality Bike, Key Run
Friday - Easy Run
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Plan #15 - 🚴‍♂️ 🏃‍♂️ 24-Week 70.3 - [B/B] {15}

Plan Length

24 Weeks

TrainingPeaks Plan ID

593063

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 9 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 6 Weeks

Performance & Volume Tiers

Bike: Performance Plan | Moderate-Volume
Run: Performance Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 5.33 hours >> 5.9 hours >> 7.9 hours
Run: 2.33 hours >> 2.75 hours >> 3.67 hours
Total: 7.67 hours >> 8.6 hours >> 11.6 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 250 TSS >> 290 TSS >> 425 TSS
Run: 150 TSS >> 173 TSS >> 250 TSS

Long Workout Progression

Bike: 1:30 >> 2:15
Run: :40 >> 1:05

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Plan #16 - 🚴‍♂️ 🏃‍♂️ 24-Week 70.3* - [B/B] {16}

Plan Length

24 Weeks

TrainingPeaks Plan ID

593063

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 9 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 6 Weeks

Performance & Volume Tiers

Bike: Performance Plan | Moderate-Volume
Run: Performance Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 5.33 hours >> 5.9 hours >> 7.9 hours
Run: 2.33 hours >> 2.75 hours >> 3.67 hours
Total: 7.67 hours >> 8.6 hours >> 11.6 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 250 TSS >> 290 TSS >> 425 TSS
Run: 150 TSS >> 173 TSS >> 250 TSS

Long Workout Progression

Bike: 1:30 >> 2:15
Run: :40 >> 1:05

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Base/Durability Training Block (initial 8 weeks):

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Once out of the initial 8-week Base/Durability training block, the remainder of this plan's structure has the athlete completing AM and PM workouts on Tuesdays and Thursdays, as follows:

Monday - No workouts scheduled
Tuesday - Key Bike, Quality Run
Wednesday - Easy Bike
Thursday - Quality Bike, Key Run
Friday - Easy Run
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Plan #17 - 🚴‍♂️ 🏃‍♂️ 24-Week 70.3 - [C/C] {17}

Plan Length

24 Weeks

TrainingPeaks Plan ID

593071

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 9 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 6 Weeks

Performance & Volume Tiers

Bike: Finisher Plan | Moderate-Volume
Run: Finisher Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 4.33 hours >> 4.8 hours >> 6.67 hours
Run: 1.6 hours >> 2 hours >> 3 hours
Total: 5.9 hours >> 6.8 hours >> 9.67 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 200 TSS >> 232 TSS >> 350 TSS
Run: 100 TSS >> 125 TSS >> 200 TSS

Long Workout Progression

Bike: 1:15 >> 1:55
Run: :35 >> :50

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Plan #18 - 🚴‍♂️ 🏃‍♂️ 24-Week 70.3* - [C/C] {18}

Plan Length

24 Weeks

TrainingPeaks Plan ID

593074

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 9 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 6 Weeks

Performance & Volume Tiers

Bike: Finisher Plan | Moderate-Volume
Run: Finisher Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 4.33 hours >> 4.8 hours >> 6.67 hours
Run: 1.6 hours >> 2 hours >> 3 hours
Total: 5.9 hours >> 6.8 hours >> 9.67 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 200 TSS >> 232 TSS >> 350 TSS
Run: 100 TSS >> 125 TSS >> 200 TSS

Long Workout Progression

Bike: 1:15 >> 1:55
Run: :35 >> :50

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Base/Durability Training Block (initial 8 weeks):

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Once out of the initial 8-week Base/Durability training block, the remainder of this plan's structure has the athlete completing AM and PM workouts on Tuesdays and Thursdays, as follows:

Monday - No workouts scheduled
Tuesday - Key Bike, Quality Run
Wednesday - Easy Bike
Thursday - Quality Bike, Key Run
Friday - Easy Run
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

QT2 BASE+

IRONMAN Bike/Run Training Plans

Plan #7 - 🚴‍♂️ 🏃‍♂️ 22-Week IRONMAN - [A/A] {7}

Plan Length

22 Weeks

TrainingPeaks Plan ID

591707

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Bike: Podium Plan | Moderate-Volume
Run: Podium Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 7.5 hours >> 9.16 hours >> 13.5 hours
Run: 3.08 hours >> 3.83 hours >> 5.83 hours
Total: 10.6 hours >> 13 hours >> 19.33 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 375 TSS >> 488 TSS >> 650 TSS
Run: 200 TSS >> 262 TSS >> 400 TSS

Long Workout Progression

Bike: 3:10 >> 5:40
Run: 1:05 >> 2:05

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Plan #8 - 🚴‍♂️ 🏃‍♂️ 22-Week IRONMAN* - [A/A] {8}

Plan Length

22 Weeks

TrainingPeaks Plan ID

591709

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Bike: Podium Plan | Moderate-Volume
Run: Podium Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 7.5 hours >> 9.16 hours >> 13.5 hours
Run: 3.08 hours >> 3.83 hours >> 5.83 hours
Total: 10.6 hours >> 13 hours >> 19.33 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 375 TSS >> 488 TSS >> 650 TSS
Run: 200 TSS >> 262 TSS >> 400 TSS

Long Workout Progression

Bike: 3:10 >> 5:40
Run: 1:05 >> 2:05

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Base/Durability Training Block (initial 8 weeks):

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Once out of the initial 8-week Base/Durability training block, the remainder of this plan's structure has the athlete completing AM and PM workouts on Tuesdays and Thursdays, as follows:

Monday - No workouts scheduled
Tuesday - Key Bike, Quality Run
Wednesday - Easy Bike
Thursday - Quality Bike, Key Run
Friday - Easy Run
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Plan #9 - 🚴‍♂️ 🏃‍♂️ 22-Week IRONMAN - [B/B] {9}

Plan Length

22 Weeks

TrainingPeaks Plan ID

591925

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Bike: Performance Plan | Moderate-Volume
Run: Performance Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 6.6 hours >> 8.5 hours >> 12.5 hours
Run: 2.75 hours >> 3.5 hours >> 5.16 hours
Total: 9.33 hours >> 12 hours >> 17.67 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 325 TSS >> 453 TSS >> 675 TSS
Run: 175 TSS >> 238 TSS >> 350 TSS

Long Workout Progression

Bike: 2:50 >> 5:15
Run: :45 >> 1:50

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Plan #10 - 🚴‍♂️ 🏃‍♂️ 22-Week IRONMAN* - [B/B] {10}

Plan Length

22 Weeks

TrainingPeaks Plan ID

591929

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Bike: Performance Plan | Moderate-Volume
Run: Performance Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 6.6 hours >> 8.5 hours >> 12.5 hours
Run: 2.75 hours >> 3.5 hours >> 5.16 hours
Total: 9.33 hours >> 12 hours >> 17.67 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 325 TSS >> 453 TSS >> 675 TSS
Run: 175 TSS >> 238 TSS >> 350 TSS

Long Workout Progression

Bike: 2:50 >> 5:15
Run: :45 >> 1:50

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Base/Durability Training Block (initial 8 weeks):

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Once out of the initial 8-week Base/Durability training block, the remainder of this plan's structure has the athlete completing AM and PM workouts on Tuesdays and Thursdays, as follows:

Monday - No workouts scheduled
Tuesday - Key Bike, Quality Run
Wednesday - Easy Bike
Thursday - Quality Bike, Key Run
Friday - Easy Run
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Plan #11 - 🚴‍♂️ 🏃‍♂️ 22-Week IRONMAN - [C/C] {11}

Plan Length

22 Weeks

TrainingPeaks Plan ID

591932

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Bike: Finisher Plan | Moderate-Volume
Run: Finisher Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 5.67 hours >> 6.75 hours >> 8.9 hours
Run: 2.33 hours >> 2.8 hours >> 4 hours
Total: 8 hours >> 9.6 hours >> 13 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 275 TSS >> 355 TSS >> 475 TSS
Run: 150 TSS >> 187 TSS >> 275 TSS

Long Workout Progression

Bike: 2:25 >> 3:45
Run: :50 >> 1:30

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Plan #12 - 🚴‍♂️ 🏃‍♂️ 22-Week IRONMAN* - [C/C] {12}

Plan Length

22 Weeks

TrainingPeaks Plan ID

591934

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 8 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 5 Weeks

Performance & Volume Tiers

Bike: Finisher Plan | Moderate-Volume
Run: Finisher Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 5.67 hours >> 6.75 hours >> 8.9 hours
Run: 2.33 hours >> 2.8 hours >> 4 hours
Total: 8 hours >> 9.6 hours >> 13 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 275 TSS >> 355 TSS >> 475 TSS
Run: 150 TSS >> 187 TSS >> 275 TSS

Long Workout Progression

Bike: 2:25 >> 3:45
Run: :50 >> 1:30

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Base/Durability Training Block (initial 8 weeks):

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Once out of the initial 8-week Base/Durability training block, the remainder of this plan's structure has the athlete completing AM and PM workouts on Tuesdays and Thursdays, as follows:

Monday - No workouts scheduled
Tuesday - Key Bike, Quality Run
Wednesday - Easy Bike
Thursday - Quality Bike, Key Run
Friday - Easy Run
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Plan #19 - 🚴‍♂️ 🏃‍♂️ 24-Week IRONMAN - [A/A] {19}

Plan Length

24 Weeks

TrainingPeaks Plan ID

593080

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 9 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 6 Weeks

Performance & Volume Tiers

Bike: Podium Plan | Moderate-Volume
Run: Podium Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 7.5 hours >> 9.25 hours >> 13.5 hours
Run: 3.08 hours >> 3.9 hours >> 5.83 hours
Total: 10.6 hours >> 13.1 hours >> 19.33 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 375 TSS >> 467 TSS >> 650 TSS
Run: 200 TSS >> 252 TSS >> 400 TSS

Long Workout Progression

Bike: 3:10 >> 5:40
Run: 1:05 >> 2:05

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Plan #20 - 🚴‍♂️ 🏃‍♂️ 24-Week IRONMAN* - [A/A] {20}

Plan Length

24 Weeks

TrainingPeaks Plan ID

593084

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 9 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 6 Weeks

Performance & Volume Tiers

Bike: Podium Plan | Moderate-Volume
Run: Podium Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 7.5 hours >> 9.25 hours >> 13.5 hours
Run: 3.08 hours >> 3.9 hours >> 5.83 hours
Total: 10.6 hours >> 13.1 hours >> 19.33 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 375 TSS >> 467 TSS >> 650 TSS
Run: 200 TSS >> 252 TSS >> 400 TSS

Long Workout Progression

Bike: 3:10 >> 5:40
Run: 1:05 >> 2:05

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Base/Durability Training Block (initial 8 weeks):

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Once out of the initial 8-week Base/Durability training block, the remainder of this plan's structure has the athlete completing AM and PM workouts on Tuesdays and Thursdays, as follows:

Monday - No workouts scheduled
Tuesday - Key Bike, Quality Run
Wednesday - Easy Bike
Thursday - Quality Bike, Key Run
Friday - Easy Run
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Plan #21 - 🚴‍♂️ 🏃‍♂️ 24-Week IRONMAN* - [A/A] {21}

Plan Length

24 Weeks

TrainingPeaks Plan ID

593088

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 9 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 6 Weeks

Performance & Volume Tiers

Bike: Performance Plan | Moderate-Volume
Run: Performance Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 6.6 hours >> 8.6 hours >> 12.5 hours
Run: 2.75 hours >> 3.6 hours >> 5.16 hours
Total: 9.33 hours >> 12.2 hours >> 17.67 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 325 TSS >> 434 TSS >> 675 TSS
Run: 175 TSS >> 229 TSS >> 350 TSS

Long Workout Progression

Bike: 2:50 >> 5:15
Run: :45 >> 1:50

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Plan #22 - 🚴‍♂️ 🏃‍♂️ 24-Week IRONMAN* - [B/B] {22}

Plan Length

24 Weeks

TrainingPeaks Plan ID

593090

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 9 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 6 Weeks

Performance & Volume Tiers

Bike: Performance Plan | Moderate-Volume
Run: Performance Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 6.6 hours >> 8.6 hours >> 12.5 hours
Run: 2.75 hours >> 3.6 hours >> 5.16 hours
Total: 9.33 hours >> 12.2 hours >> 17.67 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 325 TSS >> 434 TSS >> 675 TSS
Run: 175 TSS >> 229 TSS >> 350 TSS

Long Workout Progression

Bike: 2:50 >> 5:15
Run: :45 >> 1:50

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Base/Durability Training Block (initial 8 weeks):

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Once out of the initial 8-week Base/Durability training block, the remainder of this plan's structure has the athlete completing AM and PM workouts on Tuesdays and Thursdays, as follows:

Monday - No workouts scheduled
Tuesday - Key Bike, Quality Run
Wednesday - Easy Bike
Thursday - Quality Bike, Key Run
Friday - Easy Run
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Plan #23 - 🚴‍♂️ 🏃‍♂️ 24-Week IRONMAN - [C/C] {23}

Plan Length

24 Weeks

TrainingPeaks Plan ID

593092

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 9 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 6 Weeks

Performance & Volume Tiers

Bike: Finisher Plan | Moderate-Volume
Run: Finisher Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 5.67 hours >> 6.8 hours >> 8.9 hours
Run: 2.33 hours >> 2.83 hours >> 4 hours
Total: 8 hours >> 9.63 hours >> 13 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 275 TSS >> 340 TSS >> 475 TSS
Run: 150 TSS >> 180 TSS >> 275 TSS

Long Workout Progression

Bike: 2:25 >> 3:45
Run: :50 >> 1:30

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Plan #24 - 🚴‍♂️ 🏃‍♂️ 24-Week IRONMAN* - [C/C] {24}

Plan Length

24 Weeks

TrainingPeaks Plan ID

593096

Included Workout Types

Bike, Run

Intensity Metric

Bike: Wattage
Run: Pace

Training Modalities

Base/Durability: 9 Weeks
Build/TH: 6 Weeks
VO2 Max: 3 Weeks
Specificity: 6 Weeks

Performance & Volume Tiers

Bike: Finisher Plan | Moderate-Volume
Run: Finisher Plan | Moderate-Volume

Starting Volume >> Average Volume >> Peak Volume

Bike: 5.67 hours >> 6.8 hours >> 8.9 hours
Run: 2.33 hours >> 2.83 hours >> 4 hours
Total: 8 hours >> 9.63 hours >> 13 hours

Starting TSS >> Average TSS >> Peak TSS

Bike: 275 TSS >> 340 TSS >> 475 TSS
Run: 150 TSS >> 180 TSS >> 275 TSS

Long Workout Progression

Bike: 2:25 >> 3:45
Run: :50 >> 1:30

Application Notes

When applying this plan to your calendar, be sure to start it on a Tuesday, in order to have it end on a Sunday key event.

Schedule Pattern

Base/Durability Training Block (initial 8 weeks):

Monday - No workouts scheduled
Tuesday - Key Bike, Easy Run
Wednesday - Quality Run, Easy Bike
Thursday - Key Run
Friday - Quality Bike
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike

Once out of the initial 8-week Base/Durability training block, the remainder of this plan's structure has the athlete completing AM and PM workouts on Tuesdays and Thursdays, as follows:

Monday - No workouts scheduled
Tuesday - Key Bike, Quality Run
Wednesday - Easy Bike
Thursday - Quality Bike, Key Run
Friday - Easy Run
Saturday - Long Bike, Easy Run
Sunday - Long Run, Easy Bike