These Ironman training plans are intended for those triathletes who are doing their Ironman in three months time. It is assumed that you currently have a solid fitness base and therefore able to handle the rigors of these Ironman training plans.

Ironman is as much a mental battle as it is a physical contest. Proper preparation will boost your confidence on race day and train both your body and mind to stay on task for 10, 12, 14 or more hours. It all comes down to planning and executing that plan.

These Ironman training plans are designed to suit three different triathletes with diverse goals. Take the following training plans at face value if you are shooting for a strong age-group finish or an Ironman Hawaii slot. If, however, you are an experienced Ironman triathlete, or alternatively an Ironman rookie, then we have sugested some changes below that you should make to the following Ironman training plans.

Those triathletes who are experienced at racing Ironman distance events who plan to finish strongly – say 11-14 hours for men, 12-15 hours for women – should review the Ironman Veteran training plan notes at the bottom of this page and add the suggested changes into their training plans.

 

Ironman rookies, for whom finishing is the primary goal, can likewise incorporate into their training plans the suggestions that are found at the bottom of this page.

 

Ironman Training Plans – Training Zones

It is critical that you do each day’s workout in the training zone indicated.

  • Z1 – Lactate threshold minus 15-22%
  • Z2 – Lactate threshold minus 9-14%
  • Z3 – Lactate threshold minus 4-8%
  • Z4 – Lactate threshold plus/minus 3%
  • Z5 – Lactate threshold plus 4-8%%

To read more about lactate threshold click here

 

Click on the following links to view the Ironman training plans or simply scroll down.

 

Ironman Training Plans – Overview

(Do each day’s workout in the training zone indicated)

 

Week MON TUE WED THU FRI SAT SUN
1 swim Z3-4 run Z3-4
bike Z1-3
bike Z3-4; run Z1
swim Z2-3
swim Z4-5
bike or run Z1
swim Z3-4
bike Z2
run Z2
swim Z2
Brick: bike Z2-3
run Z3-4
2 swim Z3-4 run Z3-4
bike Z1-3
bike Z3-4; run Z1
swim Z2-3
swim Z4-5
bike or run Z1
swim Z3-4
bike Z4
Brick: bike Z2-3
run Z3-4
run Z2
swim Z2
3 swim Z3-4 run Z3-4
bike Z1-3
bike Z3-4; run Z1
swim Z2-3
swim Z4-5
bike or run Z1
swim Z3-4
bike Z4
run Z2
swim Z2
Brick: bike Z2-3
run Z3-4
Week MON TUE WED THU FRI SAT SUN
4
Recovery
off swim Z2-3 bike Z3-4; run Z1
swim Z2-3
bike or run Z1 off run Z2; run Z2 Brick: bike Z2-3
run Z3-4
5 swim Z3-4 run Z3-4
bike Z1-3
bike Z3-4; run Z1
swim Z2-3
swim Z4-5
bike or run Z1
swim Z3-4
bike Z4
Brick: bike Z2-3
run Z3-4
run Z2; swim Z2
run Z2
6 swim Z3-4 run Z3-4
bike Z1-3
bike Z3-4; run Z1
swim Z2-3
swim Z4-5
bike or run Z1
swim Z3-4
bike Z4
run Z2; swim Z2
run Z2
Brick: bike Z2-3
run Z3-4
Week MON TUE WED THU FRI SAT SUN
7
Recovery
off swim Z2-3 bike Z3-4; run Z1
swim Z2-3
bike or run Z1 off run Z2; run Z2 Brick: bike Z2-3
run Z3-4
8 swim Z3-4 run Z3-4
bike Z1-3
bike Z3-4; run Z1
swim Z2-3
swim Z4-5
bike or run Z1
swim Z3-4
bike Z4
Brick: bike Z2-3
run Z3-4
run Z2; swim Z2
run Z2
9 swim Z3-4 run Z3-4
bike Z1-3
bike Z3-4; run Z1
swim Z2-3
swim Z4-5
bike or run Z1
swim Z3-4
bike Z4
run Z2; swim Z2
run Z2
Brick: bike Z2-3
run Z3-4
Week MON TUE WED THU FRI SAT SUN
10 off run Z3-4
bike Z1-3
bike Z3-4; run Z1
swim Z2-3
swim Z4-5
bike or run Z1
swim Z3-4
bike Z4
run Z2; swim Z2 Brick: bike Z2-3
run Z3-4
11
Taper
off off swim Z2; run Z1 run Z2; bike Z5 swim Z5; bike Z1 swim Z3; run Z3 bike Z3-4
12
Taper
swim Z3-4 swim Z5
bike Z1; run Z1
run Z2; bike Z4 off swim Z1-2
bike Z1-2
RACE recover

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Ironman Training Plans – Swim Workouts

(Add a 1000 to 1500 meter warm-up plus a cool-down to all main sets.
Week 12 swim workouts should be performed in open water)

 

Week MON
(mid-race pace)
TUE WED
(pull/strength)
THU
(speed)
FRI
(endurance)
SAT
(recovery)
SUN
1 12 x 100
@ 15 sec rest
6 x 300
@ 30 sec rest
20 x 50
@ 20 sec rest
3 x 800
@ 60 sec rest
Drills: 10 x 50
@ 20 sec rest
2 10 x 150
@ 20 sec rest
8 x 250
@ 30 sec rest
2 x (15 x 25
@ 15 sec rest)
2 x 1000
@ 90 sec rest
Drills: 5 x 100
@ 20 sec rest
3 8 x 200
@ 25 sec rest
5 x 400
@ 30 sec rest
20 x 50
@ 25 sec rest
2000 straight Drills: 10 x 50
@ 20 sec rest
Week MON TUE WED THU FRI SAT SUN
4
Recov
20 x 50
@ 10 sec rest
1000 straight
5 12 x 100
@ 10 sec rest
8 x 300
@ 30 sec rest
16 x 50
@ 30 sec rest
2000 straight Drills: 10 x 50
@ 20 sec rest
6 10 x 150
@ 15 sec rest
10 x 250
@ 30 sec rest
20 x 50
@ 30 sec rest
1 x 1500
1 x 1000
@ 60 sec rest
Drills: 5 x 100
@ 20 sec rest
Week MON TUE WED THU FRI SAT SUN
7
Recov
20 x 50
@ 10 sec rest
2 x 1000
@ 90 sec rest
8 12 x 100
@ 20 sec rest
6 x 400
@ 20 sec rest
2 x (15 x 25
@ 20 sec rest)
3000 straight Drills: 5 x 100
@ 20 sec rest
9 10 x 150
@ 30 sec rest
6 x 250
@ 45 sec rest
20 x 50
@ 30 sec rest
3 x 800
@ 60 sec rest
Drills: 10 x 50
@ 20 sec rest
Week MON TUE WED THU FRI SAT SUN
10 8 x 200
@ 40 sec rest
4 x 300
@ 60 sec rest
10 x 50
@ 45 sec rest
2 x 1000
@ 90 sec rest
Drills: 5 x 100
@ 20 sec rest
11
Taper
8 x 100
@ 60 sec rest
(mid-race pace)
10 x 50
@ 45 sec rest
(speed set)
12
Taper
6 x 100
@ 20 sec rest
10 x 25
@ 30 sec rest
(speed set)
6 x 50
@ 20 sec rest
(aerobic set)
RACE recover

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Ironman Training Plans – Bike Workouts

Week MON TUE
(aerobic strength)
WED
(aerobic threshold)
THU
(aerobic recovery)
FRI
(aerobic base)
SAT
(brick)
SUN
(brick)
1 2 hours hilly including
6-8 min overgear hills
Intervals 4 x 10 min
@ 3 min recovery
60-90 min aerobic 2 hrs flat including
30 min high cadence
Ride: 4 hours
Run: 30 min
2 3 hours hilly including
6-8 min overgear hills
Intervals 5 x 8 min
@ 3 min recovery
60-90 min aerobic 2 hrs flat including
2 x 20 min high cadence
Ride: 4.5 hours
Run: 40 min
3 2.5 hours hilly including
6-8 min overgear hills
Intervals 5 x 10 min
@ 3 min recovery
60-90 min aerobic 2 hrs flat including
3 x 15 min high cadence
Ride: 5 hours
Run: 30 min
Week MON TUE WED THU FRI SAT SUN
4
Recov
60-90 min aerobic Ride: 4 hours
Run: 30 min
5 3.5 hours hilly including
4-8 min hills steady
Intervals 2 x 20 min
@ 5 min recovery
60-90 min aerobic Intervals 10 x 2 min @
60 sec recovery
Ride: 6 hours
Run: 30 min
6 3 hours hilly including
4-8 min hills steady
Intervals 3 x 15 min
@ 4 min recovery
60-90 min aerobic Intervals 10 x 1:30 @
45 sec recovery
Ride: 6 hours
Run: 30 min
Week MON TUE WED THU FRI SAT SUN
7
Recov
60-90 min aerobic Ride: 4.5 hours
Run: 40 min
8 3 hours including long
steady climb: 30-45 min
Intervals 4 x 10 min
@ 5 min recovery
60-90 min aerobic Intervals 10 x 2 min
@ 1 min recovery
Ride: 6 hours
Run: 30 min
9 3 hours including long
steady climb: 30-45 min
Intervals 5 x 8 min
@ 4 min recovery
60-90 min aerobic Intervals 10 x 1:30 @
60 sec recovery
Ride: 5.5 hours
Run: 40 min
Week MON TUE WED THU FRI SAT SUN
10 2 hours flatter Intervals 5 x 5 min
@ 2:30 min recovery
60-90 min aerobic Ride: 5 hours
Run: 40 min
11
Taper
Intervals 5 x 5 min
@ 2:30 min recovery
Ride: 2.5 hours
(no run)
12
Taper
60 min aerobic Intervals 5 x 2 min
@ 60 sec recovery
20 min aerobic RACE recover

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Ironman Training Plans – Run Workouts

(Begin workouts on double-run days six hours apart)

 

Week MON TUE
(aerobic strength)
WED
(aerobic threshold)
THU
(aerobic recovery)
FRI
(aerobic base)
SAT
(brick)
SUN
(brick)
1 Steady state 40 min Aerobic 45-60 min Aerobic 20-35 min Run 1:30
2 Steady state 50 min Aerobic 45-60 min Aerobic 20-35 min Run 1:45
3 Steady state 60 min Aerobic 45-60 min Aerobic 20-35 min Run 2 hours
Week MON TUE WED THU FRI SAT SUN
4
Recov
Aerobic 20-35 min Aerobic 20-35 min Run 1:45
run 30
5 Intervals 6 x 5 min
@ 2 min recovery
Aerobic 60-75 min Aerobic 20-35 min Run 1:30
run 30
6 Intervals 5 x 6 min
@ 2 min recovery
Aerobic 60-75 min Aerobic 20-35 min Run 2:15
run 30
Week MON TUE WED THU FRI SAT SUN
7
Recov
Aerobic 20-35 min Aerobic 20-35 min Run 2:30
run 30
8 Intervals 6 x 5 min
@ 2 min recovery
Aerobic 45-60 min Aerobic 20-35 min Run 2 hours
9 Intervals 8 x 3 min
@ 1:30 min recovery
Aerobic 45-60 min Aerobic 20-35 min Run 2:30
run 30
Week MON TUE WED THU FRI SAT SUN
10 Intervals 10 x 2 min
@ 60 sec recovery
Aerobic 45-60 min Aerobic 20-35 min Run 2 hours
11
Taper
Aerobic 45-60 min Aerobic 20-35 min including
4-6 x 30 sec at 10K pace
Run 45 min steady state
12
Taper
Aerobic 20-35 min Aerobic 20-35 min including
4-6 x 30 sec at 10K pace
RACE recover

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Ironman Training Plans – Experienced Ironman Triathletes

If you have a couple of Ironmans under your belt and plan to finish strongly, adjust the above Ironman training plans as follows.

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY / SUNDAY
Mondays off Swin only on weeks 2,4,5,7,8 No bike/run Thursday Bike only weeks 1,3,6,9 Weekend ride add 30 mins to week 2
Weekend ride add 1 hr to weeks 4,7

Ironman Training Plans – Rookie Ironman Triathletes

If you’re training for your first Ironman or just want to be able to go the distance, adjust the above Ironman training plans as follows.

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY / SUNDAY
Mondays off Tuesdays off in weeks 4 & 6 No swim on Wednesdays No bike/run Thursdays No bike on Fridays
Swim only weeks 1,2,5,8,10
Add 30 mins to week 3 ride
Add 60 mins to week 6,8,9
No weekend swims