Training Plan
Beginner 140.6 Training Plan (24 Weeks) (24 Weeks)

This is an Ironman training plan for triathlon beginners, those who have a basic level of physical fitness. A person beginning this program should be able to swim for up to one kilometer (pauses are okay, but swim without stopping for at least a couple hundred yards), bike for up to 90 minutes, and run/jog for up to one hour. If you need to develop basic triathlon fitness and skills, please visit www.xltrifit.com and begin the 12 week XL TriFit program.

 

Only $150.00

Sample Week of Training

Rest Day - Program Overview: Read Me FIRST!

This training program is completely dependent on heart rate training. Here is some basic information about how to apply heart rate monitoring to your training program, along with other principles to find success with this training plan:

1. Find your Maximum Aerobic Heart Rate (MAHR): The MAHR will be the maximum heart rate at which you will be training to condition your aerobic, fat burning system. Typically, this is between 77% and 83% of maximum heart rate (the higher end being if you are in great physical condition). This is a CRITICAL component of this training plan to develop a strong aerobic base. To find your MAHR, first find your maximum heart rate by subtracting your age from 180. You can also be more precise by having your max heart rate tested in a lab, but 220 minus your age is a very good estimate. If you are already in very good shape (i.e. have been working out frequently for years, no injuries or significant illnesses, great nutrition) your MAHR will be up to 83% of your max heart rate. If you are in less than adequate shape (i.e. haven't worked out for years, poor nutrition, injured or often sick) then your MAHR may be as low as 75% of your max heart rate. Most people will be somewhere right in the middle, so 180 minus your age should work as a default. The point is to use a maximum aerobic heart rate within that range that makes the initial workouts feel very easy, as if you could continue to workout for many hours. Keep in mind that your fitness will improve over time under this heart rate, thus your paces will improve.

Example: If you are a 40 year old, your maximum heart rate, as measured by the 220-age, will be 180. 80% of this number is 144. 144 will be the MAHR. All workouts listed in this plan are represented as a percentage of MAHR.

2. The workouts posted each day will have a target percent of MAHR which you should adhere to. For example, if your MAHR is 145 and the workout calls for you to stay within 85-90% of MAHR, then you would be between about 123 and 130 bpm. Adherence to this is critical to fat adaptation, development of aerobic fitness, and recovery. Please take care to note: the percentage listed in each workout is a percent of MAHR NOT a percentage of max heart rate. This is a very important distinction.

3. For many people, the workouts below MAHR will feel VERY easy, and you may not even be breaking a sweat at first. You may have to walk from time to time (or maybe a lot!). Stick with it. This is a process of conditioning and your body is fighting the urge to switch to anaerobic, glycogen burning processes, which can be detrimental to aerobic conditioning.

4. Don't Neglect Nutrition! Be sure to maintain a very healthy diet of whole foods, high in healthy fats and plenty of vegetables. High glycemic and processed foods, as well as refined and added sugars are the enemy of fat adaptation. Make this a priority.

5. Consistency is a key element of success. A few missed days may not be terrible in the grand scheme of things, but the more consistent you are with keeping up with the program, the more effective this program will be for you. Too many missed days without an adjustment to the schedule may result in burnout or injury.

6. If you feel like you need more guidance, check out www.extralifefitness.com, and sign up for our Extra Life All Access, to gain access to valuable resources and become a part of our community.

Happy Training!

Swim - 1000 Yd Swim

- 200 Warmup
- 5x100 on 20 seconds rest
- 100 fast
- 200 cooldown

Planned: 1,000.0 yd

Run - 35 Min Run

- 15 min warmup, then keep the heart rate between 85-95% of MAHR. Cooldown 10 min.

Planned: 35:00

Bike - 50 Min Bike

15-20 min warmup spinning easy, then keep the heart rate between 75-90% of MAHR. Cooldown 10-15 min

Planned: 50:00

Bike - 50 Min Bike

20 min warming up easy, then keep the heart rate between 95-100% of MAHR. Cooldown 10 min easy

Planned: 50:00

Strength Training - Base Strength

This strength protocol is designed to utilize minimal equipment and rely on body weight exercises. During the "base phase", it is important to keep the weight light. Remember: strength training is vital to triathlon performance, but less is more.

2 Sets of Each with light weight (so that you feel you could do a few extra reps at the end):

- Strength: Half Bridge - 30 Seconds
- Mobility: Butterfly Twists - 30 Seconds

- Strength: Russian Twists - 12 reps
- Mobility: Side Dips - 5 each side

- Strength: Lunges - 12 reps

- Strength: Pushups - 12 Reps

- Strength: Squats - 12 Reps

- Strength: TRX Band Rows - 12 Reps
- Mobility: Stability ball shoulder stretches - 30 seconds

- Strength: Plank - 30 seconds, then build to 1 min over time

Flexibility:
- Quad Stretch - 60 seconds
- Runner's Stretch - 60 seconds each leg
- Butterfly reach - 60 seconds

Planned: 30:00

Swim - 900 Yd Swim 100s

- 9x100 on 10 seconds rest steady

Planned: 900.0 yd

Run - 30 Min High Aerobic Run

- Warmup 15 min easy building to a heart rate of less than 90% MAHR
- At 15 min, run 5 min with heart rate at 95-100% MAHR.
- Cooldown 10 min easy

Planned: 30:00

Bike - 2:00 Bike

- Warmup 15-20 min spinning easy
- After warmup, keep the heart rate between 75-90% of MAHR throughout.
- Cooldown 10-15 min easy

Planned: 2:00:00

Run - 1:00 Run

- Warmup for 10-15 min easy
- Keep the heart rate between 80-95% of MAHR throughout.
- Cooldown 10-15 min.

Planned: 1:00:00

Strength Training - Base Strength

This strength protocol is designed to utilize minimal equipment and rely on body weight exercises. During the "base phase", it is important to keep the weight light. Remember: strength training is vital to triathlon performance, but less is more.

2 Sets of Each with light weight (so that you feel you could do a few extra reps at the end):

- Strength: Half Bridge - 30 Seconds
- Mobility: Butterfly Twists - 30 Seconds

- Strength: Russian Twists - 12 reps
- Mobility: Side Dips - 5 each side

- Strength: Lunges - 12 reps

- Strength: Pushups - 12 Reps

- Strength: Squats - 12 Reps

- Strength: TRX Band Rows - 12 Reps
- Mobility: Stability ball shoulder stretches - 30 seconds

- Strength: Plank - 30 seconds, then build to 1 min over time

Flexibility:
- Quad Stretch - 60 seconds
- Runner's Stretch - 60 seconds each leg
- Butterfly reach - 60 seconds

Planned: 30:00


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.