| BASE | |||||
| week | Date | swim | bike | run | hours |
| 1 | 14th Feb | Pool 1.8K Pool 1.9K | Zwift workout 45 mins Zwift ride 30 min Zwift ride 50 min | 3.5 mile Z2 Track 1 hour | 5.15 |
| 2 | 21st Feb | Pool 1.7K | ®Zwift workout 30 min ®Zwift workout 45 mins ®40 mile 2.5 hr (15.2) | ®5.5 mile Z3 ®6 mile with intervals ®4 mile Z2 ®Speed parkrun | 7 hours |
| 3 | 28th Feb | Pool 1.9K | ®Zwift workout 1h ®Zwift workout 1h ®48 miles 3.5 h (14.7) | ®4.5 mile Z3 ®5 mile Z2 ®6 mile hills | 9 hours |
| 4 | 7th March | Pool 1.7K Pool 1.7K | Zwift 30 min 35 mile 2.5 h (14.3) | ®5.5 mile Z2 ®7.5 mile walk ®X race 5 mile Z4 | 7.5 hours Recovery WK |
| 5 | 14th March | ®Pool 1.8K | ®Zwift workout 45 mins ®Zwift race 40 mins ®33 mile 2.45h (12) | 5.5 mile track 1 h 5.5 mile Z2 | 8 hours |
| 6 | 21st March | ®Pool 1.8K | ®15 miles 1h (14) – 15 min brick ®Zwift ride 40 min 1 ®0 mile 30 min (17.5) ®40 mile 3 (13.5) | 7 mile 1 hour 9 mile hills | 10.5 hours |
| 7 | 28th March | ®Pool 1.5K | Zwift ride 40 min Zwift ride 1 h 2 ®2 mile 1.5 h (14.6) ®50 mile 3.5h (15) | 4 mile walk 5 mile Z2 Speed 1 hour 7.5 mile hills | 11.5 hours |
| 8 | 4th April | ®Pool 1.8K | ®Zwift workout 1h ®Zwift hills 45 min – 20 min brick ®58 m hills 4.15 h (14) | 7.5 mile Track 1 hour 8.5 mile hills Z2 | 11 hours |
| 9 | 11th April | 2.1K | Zwift 1h 22 miles 1 hour 40 mins 56 miles 3 hours 30 mins | 7 miles Z2 Hill sprints 5.5 miles Z3 | 10.5 Recovery WK |
| 10 | 18th April | 1K 2.3K 1K | Zwift 40 mins 20 miles 1 hour 30 mins 27 miles 2 hours 51 miles 3 hours 30 mins | 7.5 miles 1 hour 5 miles 50 mins 2 mile brick 22 mins | 13.5 |
| BUILD | |||||
| Week | Date | Swim | Bike | Run | Total Hours |
| 11 | 25th Apri | 2.1K 1K | 24 miles 1 hour 30 mins 21 miles 1hour 30 mins 64 miles hills 3.50 h | 9 miles 1 hour 10 miles 1 hour 30 brick 3 miles 25 mins | 13.5 |
| 12 | 2nd May | 1.4K 1.4K 1.4K | 22 miles 1 hour 20 mins 70 miles 4 hours 30 mins | 2 mile brick 20 mins 6 mile 1 hour | 8.5 Recovery WK |
| 13 | 9th May | 1.6K 1.5K 1.5K | 20 mile 1 hour 21 miles hills 1hour 30 mins 60 miles 3hours 30 mins | Race 3 mile 25 mins 6 miles 1 hour 10 mins 10 miles 1 hour 40 mins brick 3 miles 28 mins brick 2 miles 23 mins | 11.5 hours |
| 14 | 16th May | 1.5K | Zwift workout 1h 17 miles hills 1 hour 20 mins 28 miles 2 hours | ®Speed 1 h 5 miles hills 10K race 53 mi mins (started on thyroxine v high BG) | 8 hours |
| 15 | 23rd May | Lake swim 2K Sea swim 1.1K Sea 750m Sprint Triathlon | Zwift 50 mins 68 miles 4 hours 30 mins 12 mile (18.7) Sprint Triathlon 38 mins | 4 mile brick 43 mins 3 mile 30 mins 3 mile Sprint Triathlon 27 mins | 9.5 hours |
| 16 | 30th May | ®Sea swim 1.5K ®Sea swim 1.7K | ®Zwift workout 45 min ®69 miles 4.5 h (14.8) Malvern hills | ®10 miles Malvern hills 2000 ft | 9.5 hours |
| 17 | 6th June | 2K 1.2K | 35 miles 2 hours 30 mins 30 miles 1. hour 30 mins 23 miles 1 hour 30 mins 53 miles 3 hours 30 mins 12 mile 50 mins | 6 miles brick 1 hour 8 miles 1 hour 20 mins 3 miles 26 mins | 12 hours |
| 18 | 13th June | ® Sea swim 3.2 K ®Half Distance Triathlon 38 mins | ® 16 miles Z2 ®Half Distance Triathlon 3.24 h (15.8) | ® 4 miles Z2 ® 3 miles ®Half Distance Triathlon 2.01 h hills | Cold 9 hours |
| 19 | 20th June | ®Sea swim 1.6 K ®Sea swim 2.6K | ® 25 miles 1.5 h (15.7) ® 23 miles 1.2 h (16.7) ® 70 miles 4.40 h(15.2)- 25 mins brick | ® 4.5 miles Z2 ® 7 miles ® 8 miles 1.5 h hills | 13 hours |
| PEAK TRAINING | |||||
| 20 | 27th June | Sea 3.3K LCW sea 2.7 mile 1hour 36mins | 20 miles 1.5 h zwift race 12 miles LCW 112 mile 7.5h | 6 miles 1 hour LCW Half marathon 2h 9 m 4 mile brick 40 mins | 15 hours |
| 21 | 4th July | 1.3K 27 mins | 22 miles 1.5 h (14.7) | 8 miles 1 hour 22 mins 6 miles hills | Recovery wk |
| 22 | 11th July | 3.3k 1 hour 20 mins 1.6k 36 mins | 70 miles 4 hours 30 mins 40 miles 2 hours 30 mins 11 miles zwift 30 mins | 14 mile 2 hours 18 mins 4 mile brick 35 mins 3 miles 28 mins 2.5 miles 26 mins 6 miles 1 hour | |
| 23 | 18th July | 3 k sea 1 hour | 12 mile 50 mins 49 miles 3 hours 80 miles 5 hours | 7 miles 1 hour 10 mins 3 miles brick 30 mins 4 miles brick 40 mins 15 miles 2 hours 30 mins | |
| 24 | 25th July | 3.6k sea 1 hour 30 mins 1.6k 35 mins | 25 mile ride1 hour 30 mins 40 mile 2 hours 91 miles 6 hours 30 mins 16 miles 1 hour | 3 miles brick 30 mins 6 miles effort 1 hour | |
| 25 | 1st Aug | 1.6 k sea 34 mins 3.8 k sea 1 hour 30 mins | 25 mile 1 hour 30 mins 90 miles 6 hour 30 mins | 8 mile 1 hour 30 mins 4 mile 40 mins 14 mile 2 hour 30 mins | |
| 26 | 8th Aug | 3.7 k sea 1 hour 30 mins 1.6 k sea 32 mins | 51 mile 3 hour 75 mile 5 hour28 mile 1 hour 35 mins | 11.3 mile run 2 hour | |
| 27 | 15th Aug | 3.4 K sea 1 hour 20 mins | 86 mile 6 hour 30 mins | 16 mile 2 hours 43 mins mile effort and 6 mile 1 hour 40 mins 12 mile 2 hour 3 mins | |
| 28 | 22nd Aug | 3.6 K sea 1hour 30 mins 2K sea 46 mins | 65 mile 4 hour 20 mins 28 mile 1hour 30 mins 48 mile bike 3 hours 45 mins | 18 mile 3 hours 11 mile 1 hour 45 mins | |
| 29 | 29th Aug | 1.7k sea 40 minutes 1.5k sea 35 mins | 10 mile zwift 30 mins and 34 mile ride 2 hour | 6 mile run 1 hour 8 mile walk 2 hour 6 mile walk 1 hour 40 mins | |
| 30 | 5th Sept | 2k sea 40 mins Ironman swim 1 hour 20 mins | 10 mile 30 mins 10 mile 30 mins 20 mile 1 hour Ironman Bike 7 hours 39 mins | 3 mile brick 3 mile brick Ironman Run 5 hours 29 mins |
My Journey to Ironman Wales 2022 