Question 1: Are you a busy person who has a deep desire to complete an Ironman? Question 2: Do you suspect there may be another method than the 15-20 hour training weeks that all your friends claim that you “must do”? Question 3: Do you have absolutely no desire for 90 minute pool sessions, 6 hour bike rides, and 3 hour runs? Then this program is designed for YOU. And because it includes specific testing to identify your customized fitness level for each workout, the plan works for beginner, intermediate, or advanced athletes.

What is Included?

A complete customized training plan for the entire 6 months of training leading up to Ironman Coeur D' Alene, with detailed daily workout instructions. The periodized training program is designed by Ben Greenfield, the top personal trainer in the nation, and creates optimal performance in a minimum period of time, while avoiding injury, overtraining, or burn-out. Includes a FREE copy of Ben Greenfield’s “Top 12 Resistance Training Routines for Triathletes”.

What Is the Cost?

The entire 6 month program, start-to-finish, is just $199.00. This means that for the same price as 1 month of personalized coaching, you're receiving an entire pre-written training program with detailed, customized workouts!

How Can I Train Only 8-12 hours Per Week?

Research has shown that “Quality Over Quantity” can induce training adaptations that match and even exceed high volume training, including:

·       Enhanced VO2 max

·       Increased force application and power

·       Improved fat utilization

·       Higher carbohydrate storage capacity

In this program, you’ll be using power and heart rate prescriptions to make sure that every single minute is spent doing exactly what will achieve the ideal results. In other words, there are ZERO junk miles.

If I Use This Program How Fast Will I Go In My Ironman?

Because each workout is based on a customized intensity based on your individual work capacity, you will go as fast as your genetic potential will allow. Ben Greenfield primarily trains the 9-14 hour Ironman athlete, and you will likely fall into this range. Most importantly, you’ll beat your overtrained competitors, and still have time to spend with family, work, and other hobbies.

Are the workouts actually written for me?

With great detail, the exact times, intensities, days and goals for each workout are  included for each day of the entire six month training program.

How many hours per week will I be training?

6 hours at a minimum, and 12 hours during 2-4 of the high volume build weeks.

What are my longest training sessions that I begin with in the first week?

The first week involves pure preparation, and involves easy 1500m sets in the water, 30-45 minute runs, and 40-60 minute bikes.

How are the intensities prescribed?

For swimming, intensity is based on a T-Pace, which stands for “Threshold Pace” and is determined using a 1000m swim at maximum sustainable pace , then averaging your 100m swim time. Running and cycling intensities are based on aerobic threshold and LTHR heart rates, which are also tested in the program. There are also instructions in the program for using cycling power measurements to determine intensity on the bike.

What is aerobic threshold?

This is your “long distance” pace, and is the intensity at which fat utilization as a fuel reaches peak volume. Aerobic threshold is the primary intensity during race-specific endurance training. Below aerobic threshold is slower endurance training and recovery. From aerobic threshold up to lactate threshold is “sub-lactate” muscular endurance training. In this program, plus or minus 3-5 beats is used for aerobic threshold exercise prescription.

What is LTHR?

Lactate Threshold Heart Rate is the heart rate at which blood lactate begins to accumulate in the muscles. This is the point where breathing becomes difficult and the legs burn, and is typically not sustainable for more than 1 hour. LTHR intensities are used for much of the tempo and interval work in this program. Above lactate threshold is speed and power training. In this program, plus or minus 3-5 beats is used for lactate threshold exercise prescription.

Which days do I train?

Although the program is flexible and can be re-arranged without disrupting the program, the plan involves Monday and Wednesday cycling/lifting, Tuesday and Thursday running /swimming, Friday recovery, Saturday swimming/biking or running, and Sunday swimming/biking or running.

Are there recovery days?

There is 1 recovery day per week, several recovery weeks after races and race simulations, and recovery workouts after difficult breakthrough sessions.

How long is the taper?

This program requires a three week taper for Ironman, and the taper includes 40-60% volume of the build weeks, with a focus on power and high intensity efforts.

What will be my longest bike?

You will be completing two rides of 90-110 miles during the 8 week Build portion leading up to Ironman. You are allowed some flexibility on the ride dates, in case you want to complete a local Tour or cycling event, and the remainder of “long” rides during the build period range from 2-3 hours in length.

Longest swim?

There are several 3000 meter sets leading up the race. Most training swims during this time range from 2000-3000 meters, with a focus on form, intensity, and quality over junk yards.

Longest run?

The long run in the final build leading up to Ironman is 17-19 miles at aerobic threshold. There is no need to run longer than this. Craig Alexander placed 2^nd at Kona in 2007 with a 2 hour long run, and 1^st in 2008 with a 2.5 hour long run!

Is resistance training included?

Your program includes a free copy of “Top 12 Resistance Training Routines for Triathletes”, the endurance strength program by Ben Greenfield. There are complete instructions for how to incorporate it into your program, and workouts are included on daily schedule.

Are there races included leading up to the Ironman?

Three races or race simulations appear on the calendar leading up to Ironman – 1 Sprint, 1 Olympic, and 1 Half-Iron (4 weeks prior to the race). These are crucial for sharpening the mental aspect of racing and practicing perfection under pressure.

Does this program include coach support?

At any time while completing the program, you may e-mail basic program-related questions to our coaching staff at elite@pacificfit.net. A question such as “Can I substitute an Olympic for a Sprint race?” would be acceptable, while a question such as “I’ve injured myself and need to modify the next 6 weeks, can you help?” would be outside the scope of the support included with your program and you would be encouraged to sign-up for personal coaching.