Iron Man Advanced 12 Week Plan

This program is for the seious or age group triathlete who has been competing in full and half Iron Man events for the past 2-3 years and hoping for a time of 9:00-10:00hrs. With 12 weeks before race day you should have been doing 3000m swims (with rests), cycle 3-4 hours and able to do 22-25km runs (although not all three on the same day yet)

Training sessions: 10-11 sessions per week including strength days
Swim: 2-3 swims
Bike: 2-3 cycles
Run: 2-4 runs
Strength: 1-2