Ironman Training 2022 Blog

I started my ironman training on 14th February with a 10 week base block phase until 24th April.

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 Speed 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 ride 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 Z2 Speed 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 10 mile 30 min (17.5) 40 mile 3 (13.5)	7 mile Z2 Speed 1 hour 9 mile hills	10.5 hours
7	28th March	Pool 1.5K	Zwift ride 40 min Zwift ride 1 h 22 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 Z2 Track speed 1 hour 8.5 mile hills Z2	11 hours
9	11th April	Coached 2.1K	Zwift workout 1h 22 miles 1.4 h (14) 56 miles 3.5 h (16)	7 miles Z2 Hill sprints 5.5 miles Z3	10.5 Recovery WK
10	18th April	Sea swim 1K Coached 2.3K Sea swim 1K	Zwift workout 40 mins 20 miles 1.5 h (12.2) – 22 min brick 27 miles 2 h (14) 51 miles 3.5 (14.6)	7.5 miles hills Speed 1 h 5 miles Z2	13.5

Next is the build phase

BUILD
Week	Date	Swim	Bike	Run	Total Hours
11	25th April	Coached 2.1K Sea swim 1K	24 miles 1.5 (14.6) 21 miles 1.5 (14) –25 min brick 64 miles hills 3.50 h (14.6)	9 miles hills Speed 1 h 10 miles hills	13.5
12	2nd May	Sea swim 1.4K Sea swim 1.4K Sea swim 1.4K	22 miles 1.20h (17.3) – 20min brick 70 miles hills 4.5 h (15.8)	6 mile Z2	8.5 Recovery WK
13	9th May	Coached 1.6K Sea swim 1.5K Sea swim 1.5K	20 mile 1 h (17.3)- 28 min brick 21 miles hills 1.5 h (13.8) 60 miles 3.5 h (16.6) – 21 min brick	Race 3 mile 6 miles in dunes 10 miles Z2	11.5 hours
14	16th May	Sea swim 1.5K	Zwift workout 1h 17 miles hills 1.20h (13) 28 miles 2 h (14.8)	Speed 1 h 5 miles hills 10K race	8 hours
15	23rd May	Lake swim 2K Sea swim 1.1K Sea 750m Sprint Triathlon	Zwift workout 50 mins 68 miles hills 4.50 h (14.2) – 43min brick 12 mile (18.7) Sprint Triathlon	3 mile Z2 3 mile Sprint Triathlon	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)	10 miles hills	8.5 Recovery WK
17	6th June	Sea swim 2K Sea swim 1.2K	35 miles 2.5 (12.7) – 26 min brick 30 miles  1.5 h (18.5) 23 miles 1.5 h (15.2) 52 miles (15.1) – 1 hour hilly brick	8 miles Z2	13 hours
18	13th June	Half Distance Triathlon	Half Distance Triathlon	Half Distance Triathlon
19	20th June
20	27th June	LCW 2.4 mile swim	LCW 112 mile	LCW Half marathon