A complete 36-week Ironman training plan authored by coach Mike Llerandi. Covers the full distance: 3.8 km swim, 180 km bike, 42.2 km run (marathon). Built entirely on heart-rate zones — no power meter or GPS pace required. Structured in four periods: Orientation (weeks 36–35), Pre-Season (34–15), Competitive (14–3), and Taper (2–1). Includes 120 swim sessions, 148 bike sessions, and 132 run sessions, each authored individually. 53 swim sessions include an alternate (simpler) set for weaker swimmers.