“Training for excellence, with excellent training.”

When you cross the finish line of your Iron-distance event, you will have accomplished something very special.

Designed for Intermediate triathletes who are looking to complete an Iron-distance event faster than previously, the primary goal of this training plan is to prepare you to COMPLETE YOUR event FASTER than before.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full IRON-distance finishes and my success coaching hundreds of triathletes.

Starting 12 weeks before an Iron-distance event, this plan progresses through phases to build you to your peak performance. Each week typically contains 3x swims, 2x bike rides 2x runs, 1x Brick (Bike/Run simulation) and a flexibility session. This programme is designed around using a Heart Rate monitor for the bike training and a GPS watch using pace for the run workouts.

Prior to using this plan, you should be able to complete the following workouts:

• Swim: 2,000 meters or yards continuously, 3,000 metres or yards total within a workout


• Bike: 3:30hrs continuously


• Run: 90min continuously

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz

Training for another race distance? I also have training plans for IRON-distance Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.