This plan is designed for the novice triathlete and requires 10-14 hours per week of training. Workouts are designated according to effort levels using Intensity Zones 1-5. Workouts and rest days are coordinated throughout the 24 week period and designed to provide the athlete with the fitness needed to complete the full IRONMAN® distance. Course maps for the swim, bike, and run are attached to the plan and can be downloaded and printed.