* The IWAR Training Plan has been updated for 2024 with new workouts and notes, based on ongoing experience with this event. *

Iowa Wind and Rock follows the long tradition of the Trans Iowa Gravel race, in that it is generally

330+ miles of Iowa's hilly, windy and chunky gravel roads. It's one of the most challenging gravel ultras in the Midwest, with generally less than 20% of those signed up making it to the finish line in the required time. Fortunately T2M has had several athletes who have finished the race, and we've created a training plan specific for this event, which includes notes recommended race intensity and typical gear for this event.

This training plan assumes the athlete is an experienced gravel racer and has a solid base of training (has been riding consistently for 3+ years) and starts with a Chronic Training Load (CTL) of 40+ (roughly 6+ hours of riding a week over the past month). Because this race is most likely 24 hours+ in total duration, the training plan does include a significant volume of training. As such, expect some long weekend rides (max of 12 hours in one day) and up to a maximum of 3 hours a day during the week on Tuesday through Fridays, and peak volume just shy of 21 hours of total training in the peak week. Mondays are the designated rest day in this schedule.

This plan utilizes a combination of power and heart rate (HR) based workouts. It utilizes power for interval type work, and heart rate for endurance work (assuming many people use HR on gravel riding). In general, the interval work is best performed indoors on a trainer for most people. To utilize this plan, you will need both a power meter and a heart rate monitor.

This plan is designed specifically for the Iowa Wind and Rock Gravel Ultra. Included in the plan are general notes on gear, fueling and pacing considerations that past T2M athletes (and plan users) have found helpful for this particular race. This plan is not specific to an individual year, meaning it can be applied to future years, or even other gravel ultra events (realizing the notes and workouts are designed specifically with the race format and topography of the Iowa Wind and Rock race).