Ironman
Training Overview
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An Ironman triathlon is comprised of a 2.4-mile swim (3.86 km), a 112-mile bike ride (180.25 km), and a 26.2-mile run (42.2 km), completed consecutively. This race is considered one of the most demanding single-day endurance events in the world. Proper preparation involves physical training across all three sports as well as strategic nutrition, gear familiarity, and mental readiness.
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The training plans within this program are split into beginner, intermediate, and advanced levels. Athletes can choose a plan depending on their level of experience and race goals.
The Ironman is hands down one of the toughest endurance races out there. You’ve got a 2.4 mile swim, a 112 mile bike ride, and then a full marathon to wrap it all up. It’s no joke. This race takes months of smart training, solid recovery, and serious mental toughness. You can’t just wing it. But with the right plan and a little discipline, anyone can cross that finish line.
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Our training program is built to help you get there. Whether you're just getting into triathlon or trying to level up, we’ve got a plan that fits. We’ll guide you through weekly workouts that build endurance, teach you how to fuel during long days, and get you used to the swim-bike-run grind. You’ll do brick workouts, open water swims, and even race-day simulations. It’s all about showing up on race day confident and ready to crush it.
Aspect | Beginner Plan | Intermediate Plan | Advanced Plan |
|---|---|---|---|
Best Suited For | New to triathlons or returning after time off | Recreational triathletes aiming to improve speed and performance | Competitive athletes targeting personal bests or podium finishes |
Primary Goal | Build fitness, finish the race confidently | Improve overall time with better transitions, pacing, and efficiency | Maximize performance with high-intensity efforts and race simulations |
Key Workouts | Brick workouts, endurance-focused rides/runs, swim technique | Structured intervals, open water swims, tempo bricks | Advanced bricks, pace simulations, VO2 max training |
Training Intensity | Low to moderate, with gradual build-up | Moderate to high, with intensity balance | High intensity and volume with peak conditioning |
Beginner Ironman Training Program This 24-week training plan is built for athletes who are new to triathlon or tackling their first Ironman. It’s designed to gradually build endurance, boost confidence, and prepare your body to handle race day without burning out. You’ll start with foundational workouts across swimming, biking, and running, then progress into brick sessions, longer endurance rides, and transition practice. There’s also a 4-week optional ramp-up period for anyone starting from a lower fitness level. The focus is on steady volume, smart recovery, and learning how to fuel properly during long efforts. By race day, you’ll have the stamina and strategy to go the full distance — 2.4 miles in the water, 112 miles on the bike, and 26.2 miles on foot — all in one day. No matter your background, this plan helps you get to the start line prepared and to the finish line proud.
Intermediate Ironman Training Program The intermediate plan is perfect for triathletes who have already completed a full or half Ironman and are looking to improve their time, pacing, and overall performance. This 16-week program focuses on building power, endurance, and race-day efficiency. You’ll tackle structured workouts like brick sessions, open water swims, interval-based bike and run workouts, and longer simulations that mirror race day. Nutrition and hydration strategies are built into the plan, so you’ll have time to figure out what works best for your body during long sessions. With smart recovery weeks and a solid taper at the end, this plan sets you up to handle race day like a pro — stronger, faster, and more confident from start to finish.
Advanced Ironman Training Program This 16-week plan is built for experienced triathletes chasing a personal best or aiming to qualify for Kona. It’s intense, structured, and focused on maximizing race-day performance through high-volume, high-effort training. You’ll dive into advanced brick workouts, VO2 max intervals, long race-pace simulations, and transition drills that mirror real Ironman conditions. Every week is dialed in with purpose — from long solo sessions to race-day fueling practice — helping you push limits while avoiding burnout. With strategic tapers and a heavy emphasis on efficiency, this plan is made to take your Ironman prep to the next level. Show up sharp, strong, and ready to go all out.