Iron Man Intermediate 12 Week Plan

This program is for the competitive triathlete who is hoping to perform well across all disciplines to finish in under 11 hours. With 12 weeks before race day you should have been doing 3000m swims (with rests) cycle 3 hours and be able to do 22-25km runs (although not all three on the same day yet)

Training sessions: 8-10 sessions per week including strength days
Swim: 2-3 swims
Bike: 2-3 cycles
Run: 3-4 runs
Strength: 1-2