Craig Alexander’s Ironman Program

Craig Alexander who is talked about as one of the greatest Ironman athlete of all time who won the 2008, 2009 and 2011 Ironman World Championships would train over 40+ hours per week when leading into Kona. This is what a build week would look like for Crowie who would aim to repeat this week 4-5 times in a row.

Kona Build weeks.

Monday:

  • Swim – Squad 3-7km
  • Bike – 4hrs
  • Gym

Tuesday:

  • Swim – Squad 3-7km
  • Bike – 2hrs threshold session, this is often done on the indoor trainer (before Zwift and smart trainers)
  • Gym

Wednesday:

  • Swim – Squad 3-7km
  • Either a race simulation or Bike 5-6hrs + 60-90min brick run (often mile repeats)

Thursday:

  • Swim – Squad 3-7km
  • Bike – 2hrs often motor pacing.
  • Run – Long normally around 100min

Friday:

  • Swim – Squad 3-7km
  • Bike – 4hrs
  • Gym

Saturday:

  • Either a race simulation or Bike 5-6hrs + 60-90min brick run (often mile repeats)
  • Swim – Recovery session

Sunday: (Double run day)

  • Run – Long normally around 2:15hrs
  • Run – Tempo run

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