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Tee Shot Zone

Maecenas dapibus quis nisl vitae faucibus. Curabitur ac iaculis elit. Aenean fringilla nec justo id vulputate. Maecenas ut imperdiet felis. Nam sodales, lorem sit amet mattis auctor, risus quam volutpat nisl, in posuere orci nisl eget tortor. Integer dapibus purus id neque elementum ornare. Mauris et venenatis arcu. Cras a malesuada risus, non elementum risus. […]

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Cycling Adventure

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Featured

Basketball Team

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Swim Lesson

Nulla sit amet nisi id odio suscipit facilisis egestas ac felis. Aliquam sit amet vestibulum augue, at ullamcorper erat. In ultrices leo a facilisis porta. Curabitur pellentesque massa dignissim dui egestas tincidunt. Maecenas pharetra, odio a facilisis mattis, tellus nunc pharetra mi, sit amet porttitor odio ante at neque. In non turpis at elit ullamcorper […]

Sports and Spirit Rythm

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Championship Tournament

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Run for Social Awareness

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Ocean Ride

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Climb Everest

Ut enim felis, dignissim eget efficitur convallis, viverra id mi. Nam pulvinar congue magna, at dictum ex sagittis et. Suspendisse sed ornare elit. Proin id tincidunt quam. Pellentesque volutpat ex et enim fermentum tristique. Integer mattis mauris id enim elementum laoreet. Quisque semper convallis ex, a cursus augue tempus eu. Vestibulum vestibulum nisi eu magna […]

5K Training PLANS

9 Weeks

  • MAX HOURS
    3
  • AVERAGE HOURS
    2:20
  • TYPICAL WEEK
    5 Run, 2 days off

9 Weeks

  • MAX HOURS
    4
  • AVERAGE HOURS
    2:56
  • TYPICAL WEEK
    6 Run, 1 day off

9 Weeks

  • MAX HOURS
    6
  • AVERAGE HOURS
    4:26
  • TYPICAL WEEK
    7 Run

9 Weeks

  • MAX HOURS
    7
  • AVERAGE HOURS
    5:12
  • TYPICAL WEEK
    8 Run

10K Training PLANS

12 Weeks

  • MAX HOURS
    3.5
  • AVERAGE HOURS
    2:31
  • TYPICAL WEEK
    5 Run, 2 days off

12 Weeks

  • MAX HOURS
    4
  • AVERAGE HOURS
    3:08
  • TYPICAL WEEK
    6 Run, 1 day off

12 Weeks

  • MAX HOURS
    6
  • AVERAGE HOURS
    4:44
  • TYPICAL WEEK
    7 Run

12 Weeks

  • MAX HOURS
    8.5
  • AVERAGE HOURS
    6:38
  • TYPICAL WEEK
    9 Run

half-marathon Training PLANS

15 Weeks

  • MAX HOURS
    4
  • AVERAGE HOURS
    3:00
  • TYPICAL WEEK
    5 Run, 2 days off

15 Weeks

  • MAX HOURS
    5
  • AVERAGE HOURS
    3:56
  • TYPICAL WEEK
    6 Run, 1 day off

15 Weeks

  • MAX HOURS
    6.5
  • AVERAGE HOURS
    5:03
  • TYPICAL WEEK
    7 Run

15 Weeks

  • MAX HOURS
    9
  • AVERAGE HOURS
    7:13
  • TYPICAL WEEK
    9 Run

marathon Training PLANS

18 Weeks

  • MAX HOURS
    5
  • AVERAGE HOURS
    3:34
  • TYPICAL WEEK
    5 Run, 2 days off

18 Weeks

  • MAX HOURS
    6.5
  • AVERAGE HOURS
    4:31
  • TYPICAL WEEK
    6 Run, 1 day off

18 Weeks

  • MAX HOURS
    7.5
  • AVERAGE HOURS
    5:42
  • TYPICAL WEEK
    6 Run, 1 day off

18 Weeks

  • MAX HOURS
    10
  • AVERAGE HOURS
    7:46
  • TYPICAL WEEK
    9 Run

GET NOTIFIED FOR THE UPCOMING RELEASE

olympic Training PLANS

12 Weeks

  • MAX HOURS
    7.5
  • AVERAGE HOURS
    5:38
  • TYPICAL WEEK
    2 Swim, 2 Bike, 2 Run, 2 days off

16 Weeks

  • MAX HOURS
    9
  • AVERAGE HOURS
    7:30
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 1 day off

19 Weeks

  • MAX HOURS
    12
  • AVERAGE HOURS
    9:18
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 1 day off

19 Weeks

  • MAX HOURS
    13
  • AVERAGE HOURS
    10:03
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 1 day off

Sprint Training PLANS

12 Weeks

  • MAX HOURS
    6.5
  • AVERAGE HOURS
    5:11
  • TYPICAL WEEK
    2 Swim, 2 Bike, 2 Run, 2 days off
     

16 Weeks

  • MAX HOURS
    8.5
  • AVERAGE HOURS
    7:15
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 3 Swim, 1 day off

19 Weeks

  • MAX HOURS
    10
  • AVERAGE HOURS
    8:28
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 3 Swim, 1 day off

19 Weeks

  • MAX HOURS
    12
  • AVERAGE HOURS
    9:23
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 3 Swim, 1 day off

Carlee Tulett

Carlee Tulett is an elite amateur triathlete and experienced endurance athlete in a wide range of running, cycling, and triathlon events.  Starting in high school, Carlee found success in both soccer and track and field and eventually went on to compete as a 100 and 200 meter runner at Western Washington University.

After competing in various local running and triathlon events, Carlee registered for her first 70.3 in 2011 and sought coaching assistance from James Lawrence and Team Ironcowboy where she went on to qualify for the 70.3 world championships later that same year. In addition to winning and placing in various local events, Carlee snagged 3rd female in her first full distance at the Lake Havasu HIITS triathlon series. Subsequently, she joined Team Ironcowboy as a coach in 2015, completed the Ironman University Training certification, and has gone on to coach many athletes to race successfully in events ranging from 100 mile ultra trail runs to the Ironman World Championships in Kona. 

While staying home and raising her five little boys ranging from age three to 13, Carlee has managed to complete (and typically podium in) over 20 70.3 events, 4 full Ironman events, and a variety of  endurance road, trail, and cycling events. Recently, Carlee placed 2nd female in the ICON Livigno xtreme triathlon which qualified her for the Norseman xtreme triathlon in 2020.  Carlee brings to the Team Ironcowboy coaching staff her expertise in open water swim technique, mental toughness training, extreme endurance events, and balancing work and motherhood responsibilities with endurance training. 

half-IronMan Training PLANS

18 Weeks

  • MAX HOURS
    10
  • AVERAGE HOURS
    6:03
  • TYPICAL WEEK
    2 Swim, 2 Bike, 2 Run, 2 days off
     

18 Weeks

  • MAX HOURS
    11
  • AVERAGE HOURS
    7:51
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 1 day off
     

19 Weeks

  • MAX HOURS
    13
  • AVERAGE HOURS
    9:54
  • TYPICAL WEEK
    3 Swim, 4 Bike, 3 Run, 1 Brick, 1 day off

21 Weeks

  • MAX HOURS
    15
  • AVERAGE HOURS
    11:06
  • TYPICAL WEEK
    3 Swim, 4 Bike, 3 Run, 1 Brick, 1 day off

IronMan Training PLANS

21 Weeks

  • MAX HOURS
    12
  • AVERAGE HOURS
    7:14
  • TYPICAL WEEK
    2 Swim, 2 Bike, 2 Run, 2 days off
     

22 Weeks

  • MAX HOURS
    14
  • AVERAGE HOURS
    9:42
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 3 Swim, 1 day off

23 Weeks

  • MAX HOURS
    16
  • AVERAGE HOURS
    11:20
  • TYPICAL WEEK
    3 Swim, 4 Bike, 3 Run, 1 Brick, 1 day off

23 Weeks

  • MAX HOURS
    20
  • AVERAGE HOURS
    12:37
  • TYPICAL WEEK
    4 Swim, 4 Bike, 3 Run, 1 Brick
     

David Warden

David Warden is an internationally recognized coach and author. His current and former clients include World Age Group Duathlon champions, Guinness World Record triathlon holder James Lawrence, and multiple full and 70.3 Ironman World Championship qualifiers. He is the co-author of the primary academic triathlon resource Triathlon Science. His personal athletic resume consists of 45 first place overall wins in triathlon and duathlon, including the 2x USA Triathlon Rocky Mountain Region Sprint Triathlon Champion (2011, 2016) and 2nd place USA Triathlon Age Group Duathlon Nationals. He has finished as the top American at the Mallora 70.3, Abu Dhabi International Half, and Balearic Olympic Championships. David is a certified IRONMAN® coach.

JAMES LAWERENCE

James is originally From Calgary, Alberta Canada. He grew up a wrestler and later in life became to love endurance racing to escape the hectic routine of Corporate America. After losing everything in 2008, James turned to his new found passion for triathlon racing and went on to break two world records within three years. In 2015 James accomplished the unthinkable despite everyone saying his end goal was impossible. He completed 50 Ironman distance triathlons, in 50 days, in each of the 50 United States — The 50-50-50.