Beyond Level 3?

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    I followed the Level 3 Ironman plan last year and had great success, however due to having more time and willing to invest more effort into training, I was wondering what the next step from Level 3 would be? I found I need a particularly higher volume of running to improve, even from what is at Level 3.

    Thanks for any advice.

    David Warden


    Thanks for using our plans, and I’m really pleased to hear about your success. We have a Level 4 plan being tested, but it’s mid-2021 before it’s ready for prime-time.

    But, I can give you the proposed secret formula to upgrade from Level 3 to a custom Level 4 using the Level 3 as a base:

    – Add 20% total volume to each week. This takes you a peak of 23 hours in the longest week (up from 19)
    – That additional distribution should be at least 50% bike, and 25% run and swim. A 30/20 run/swim ratio is acceptable. So, if you add 2 hours of total training in a week, then an hour is cycling and 30 minutes running and 30 minutes swimming.
    – Those two steps are the easy part. The hard part is making sure those additional hours are added as the 80/20 ratio. This just takes a spreadsheet and 20 minutes of time a week to figure out.
    – Change the frequency of the run by +1 each week after the first 8 weeks. The bike can stay at 4x and just add that extra time to the existing 4 bike workouts a week. No change to the swim (unless swim is a weakness for you.
    – Finally, if you did not use one of our free or premium strength plans with your IM training, that is an instant upgrade from a Level 3 to a Level 3.5. Consider that first before a custom Level 4.


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