Ironman Training Plan

24 weeks·ironman·intermediate

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Weeks: 24
Sessions: 212
Peak week: 16h 00; week 21
Long ride: 5h 00; week 19
Taper: 3 wk

BaseCutbackBuildPeakTaperRace

Heart-rate zones use the Karvonen formula from max HR 185 and resting HR 55. Enter yours to recalculate.

Week-by-week training plan
Wk	Focus	Sessions	Volume	Biggest session
01	Base: technique + aerobicLong ride 2 h 45 min	9 · 4 key	8h 40	Long ride 2 h 45 min
Tue Oct 6 Swim technique + aerobic 25 min 8 × 50 drill/swim 4 × 100 @ 1:52/100 yd, 15 s rest Wed Oct 7 Bike intervals 75 min 10–15 min warm-up 3 × 5 min Zone 3 (146–159 bpm), 3 min easy 10 min easy Thu Oct 8 Swim endurance 25 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Oct 8 Run + strides 50 min easy with 6 × 20 s strides Fri Oct 9 Endurance ride 50 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Oct 9 Easy run 35 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Oct 10 Long ride 165 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour Sun Oct 11 Open-water / long swim 25 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Oct 11 Long run 70 min Zone 2 (133–146 bpm) · flat to rolling route
02	Base: technique + aerobicLong ride 3 h	9 · 4 key	9h 05	Long ride 3 h
9 sessions Tue Oct 13 Swim technique + aerobic 25 min 8 × 50 drill/swim 4 × 100 @ 1:52/100 yd, 15 s rest Wed Oct 14 Bike intervals 75 min 10–15 min warm-up 3 × 5 min Zone 3 (146–159 bpm), 3 min easy 10 min easy Thu Oct 15 Swim endurance 25 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Oct 15 Run + strides 55 min easy with 6 × 20 s strides Fri Oct 16 Endurance ride 50 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Oct 16 Easy run 35 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Oct 17 Long ride 180 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour Sun Oct 18 Open-water / long swim 25 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Oct 18 Long run 75 min Zone 2 (133–146 bpm) · flat to rolling route
03	Base: technique + aerobicLong ride 3 h	9 · 4 key	9h 35	Long ride 3 h
9 sessions Tue Oct 20 Swim technique + aerobic 30 min 8 × 50 drill/swim 5 × 100 @ 1:52/100 yd, 15 s rest Wed Oct 21 Bike intervals 80 min 10–15 min warm-up 3 × 5 min Zone 3 (146–159 bpm), 3 min easy 10 min easy Thu Oct 22 Swim endurance 30 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Oct 22 Run + strides 55 min easy with 6 × 20 s strides Fri Oct 23 Endurance ride 55 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Oct 23 Easy run 40 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Oct 24 Long ride 180 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour Sun Oct 25 Open-water / long swim 30 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Oct 25 Long run 75 min Zone 2 (133–146 bpm) · flat to rolling route
04	Recovery weekLong ride 2 h 15 min	9 · 2 key	6h 50	Long ride 2 h 15 min
9 sessions Tue Oct 27 Easy swim + drills 20 min drills and easy aerobic swimming, no clock Wed Oct 28 Easy spin 55 min 10–15 min warm-up Zone 2 (133–146 bpm), cadence 90+ 10 min easy Thu Oct 29 Swim endurance 20 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Oct 29 Easy run 40 min Zone 2 (133–146 bpm) Fri Oct 30 Endurance ride 40 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Oct 30 Easy run 25 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Oct 31 Long ride 135 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour Sun Nov 1 Open-water / long swim 20 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Nov 1 Long run 55 min Zone 2 (133–146 bpm) · flat to rolling route
05	Base: technique + aerobicLong ride 3 h 15 min	9 · 4 key	10h 00	Long ride 3 h 15 min
9 sessions Tue Nov 3 Swim technique + aerobic 30 min 8 × 50 drill/swim 5 × 100 @ 1:52/100 yd, 15 s rest Wed Nov 4 Bike intervals 80 min 10–15 min warm-up 4 × 5 min Zone 3 (146–159 bpm), 3 min easy 10 min easy Thu Nov 5 Swim endurance 30 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Nov 5 Run + strides 60 min easy with 6 × 20 s strides Fri Nov 6 Endurance ride 55 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Nov 6 Easy run 40 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Nov 7 Long ride 195 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour Sun Nov 8 Open-water / long swim 30 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Nov 8 Long run 80 min Zone 2 (133–146 bpm) · flat to rolling route
06	Base: technique + aerobicLong ride 3 h 15 min	9 · 4 key	10h 15	Long ride 3 h 15 min
9 sessions Tue Nov 10 Swim technique + aerobic 30 min 8 × 50 drill/swim 6 × 100 @ 1:52/100 yd, 15 s rest Wed Nov 11 Bike intervals 85 min 10–15 min warm-up 4 × 5 min Zone 3 (146–159 bpm), 3 min easy 10 min easy Thu Nov 12 Swim endurance 30 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Nov 12 Run + strides 60 min easy with 6 × 20 s strides Fri Nov 13 Endurance ride 60 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Nov 13 Easy run 40 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Nov 14 Long ride 195 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour Sun Nov 15 Open-water / long swim 30 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Nov 15 Long run 85 min Zone 2 (133–146 bpm) · flat to rolling route
07	Base: technique + aerobicLong ride 3 h 30 min	9 · 4 key	10h 45	Long ride 3 h 30 min
9 sessions Tue Nov 17 Swim technique + aerobic 30 min 8 × 50 drill/swim 6 × 100 @ 1:52/100 yd, 15 s rest Wed Nov 18 Bike intervals 90 min 10–15 min warm-up 4 × 5 min Zone 3 (146–159 bpm), 3 min easy 10 min easy Thu Nov 19 Swim endurance 30 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Nov 19 Run + strides 55 min easy with 6 × 20 s strides Fri Nov 20 Endurance ride 60 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Nov 20 Easy run 40 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Nov 21 Brick: long ride + 20 min run 230 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour 20 min run off the bike · first 5 min at race pace 8:25/mi, then easy Sun Nov 22 Open-water / long swim 30 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Nov 22 Long run 80 min Zone 2 (133–146 bpm) · flat to rolling route
08	Recovery weekLong ride 2 h 30 min	9 · 2 key	7h 55	Long ride 2 h 30 min
9 sessions Tue Nov 24 Easy swim + drills 25 min drills and easy aerobic swimming, no clock Wed Nov 25 Easy spin 65 min 10–15 min warm-up Zone 2 (133–146 bpm), cadence 90+ 10 min easy Thu Nov 26 Swim endurance 25 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Nov 26 Easy run 45 min Zone 2 (133–146 bpm) Fri Nov 27 Endurance ride 45 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Nov 27 Easy run 30 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Nov 28 Long ride 150 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour Sun Nov 29 Open-water / long swim 25 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Nov 29 Long run 65 min Zone 2 (133–146 bpm) · flat to rolling route
09	Build: threshold + weekly brickLong ride 3 h 30 min	9 · 5 key	11h 10	Long ride 3 h 30 min
9 sessions Tue Dec 1 Swim CSS intervals 35 min 10 × 100 @ CSS 1:45/100 yd, 10–15 s rest Wed Dec 2 Bike intervals 90 min 10–15 min warm-up 3 × 15 min sweet spot, high Zone 3 to low Zone 4 (159–172 bpm) 10 min easy Thu Dec 3 Swim endurance 35 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Dec 3 Run quality 60 min 4 × 5 min @ threshold 7:53/mi, 90 s jog Fri Dec 4 Endurance ride 65 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Dec 4 Easy run 40 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Dec 5 Brick: long ride + 20 min run 230 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour 20 min run off the bike · first 5 min at race pace 8:25/mi, then easy Sun Dec 6 Open-water / long swim 35 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Dec 6 Long run 80 min Zone 2 (133–146 bpm) · flat to rolling route
10	Build: threshold + weekly brickLong ride 3 h 45 min	9 · 5 key	11h 35	Long ride 3 h 45 min
9 sessions Tue Dec 8 Swim CSS intervals 35 min 11 × 100 @ CSS 1:45/100 yd, 10–15 s rest Wed Dec 9 Bike intervals 95 min 10–15 min warm-up 3 × 15 min sweet spot, high Zone 3 to low Zone 4 (159–172 bpm) 10 min easy Thu Dec 10 Swim endurance 35 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Dec 10 Run quality 60 min 4 × 5 min @ threshold 7:53/mi, 90 s jog Fri Dec 11 Endurance ride 65 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Dec 11 Easy run 40 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Dec 12 Brick: long ride + 20 min run 245 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour 20 min run off the bike · first 5 min at race pace 8:25/mi, then easy Sun Dec 13 Open-water / long swim 35 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Dec 13 Long run 85 min Zone 2 (133–146 bpm) · flat to rolling route
11	Build: threshold + weekly brickLong ride 3 h 45 min	9 · 5 key	11h 55	Long ride 3 h 45 min
9 sessions Tue Dec 15 Swim CSS intervals 35 min 11 × 100 @ CSS 1:45/100 yd, 10–15 s rest Wed Dec 16 Bike intervals 100 min 10–15 min warm-up 3 × 15 min sweet spot, high Zone 3 to low Zone 4 (159–172 bpm) 10 min easy Thu Dec 17 Swim endurance 35 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Dec 17 Run quality 65 min 5 × 5 min @ threshold 7:53/mi, 90 s jog Fri Dec 18 Endurance ride 70 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Dec 18 Easy run 40 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Dec 19 Brick: long ride + 25 min run 250 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour 25 min run off the bike · first 5 min at race pace 8:25/mi, then easy Sun Dec 20 Open-water / long swim 35 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Dec 20 Long run 85 min Zone 2 (133–146 bpm) · flat to rolling route
12	Recovery weekLong ride 2 h 45 min	9 · 2 key	8h 35	Long ride 2 h 45 min
9 sessions Tue Dec 22 Easy swim + drills 25 min drills and easy aerobic swimming, no clock Wed Dec 23 Easy spin 70 min 10–15 min warm-up Zone 2 (133–146 bpm), cadence 90+ 10 min easy Thu Dec 24 Swim endurance 25 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Dec 24 Easy run 50 min Zone 2 (133–146 bpm) Fri Dec 25 Endurance ride 50 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Dec 25 Easy run 35 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Dec 26 Long ride 165 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour Sun Dec 27 Open-water / long swim 25 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Dec 27 Long run 70 min Zone 2 (133–146 bpm) · flat to rolling route
13	Build: threshold + weekly brickLong ride 4 h	9 · 5 key	12h 40	Long ride 4 h
9 sessions Tue Dec 29 Swim CSS intervals 40 min 12 × 100 @ CSS 1:45/100 yd, 10–15 s rest Wed Dec 30 Bike intervals 105 min 10–15 min warm-up 3 × 15 min sweet spot, high Zone 3 to low Zone 4 (159–172 bpm) 10 min easy Thu Dec 31 Swim endurance 40 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Dec 31 Run quality 65 min 5 × 5 min @ threshold 7:53/mi, 90 s jog Fri Jan 1 Endurance ride 70 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Jan 1 Easy run 45 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Jan 2 Brick: long ride + 25 min run 265 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour 25 min run off the bike · first 5 min at race pace 8:25/mi, then easy Sun Jan 3 Open-water / long swim 40 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Jan 3 Long run 90 min Zone 2 (133–146 bpm) · flat to rolling route
14	Build: threshold + weekly brickLong ride 4 h 15 min	9 · 5 key	13h 15	Long ride 4 h 15 min
9 sessions Tue Jan 5 Swim CSS intervals 40 min 12 × 100 @ CSS 1:45/100 yd, 10–15 s rest Wed Jan 6 Bike intervals 110 min 10–15 min warm-up 3 × 15 min sweet spot, high Zone 3 to low Zone 4 (159–172 bpm) 10 min easy Thu Jan 7 Swim endurance 40 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Jan 7 Run quality 70 min 5 × 5 min @ threshold 7:53/mi, 90 s jog Fri Jan 8 Endurance ride 75 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Jan 8 Easy run 45 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Jan 9 Brick: long ride + 25 min run 280 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour 25 min run off the bike · first 5 min at race pace 8:25/mi, then easy Sun Jan 10 Open-water / long swim 40 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Jan 10 Long run 95 min Zone 2 (133–146 bpm) · flat to rolling route
15	Build: threshold + weekly brickLong ride 4 h 15 min	9 · 5 key	13h 25	Long ride 4 h 15 min
9 sessions Tue Jan 12 Swim CSS intervals 40 min 12 × 100 @ CSS 1:45/100 yd, 10–15 s rest Wed Jan 13 Bike intervals 115 min 10–15 min warm-up 3 × 15 min sweet spot, high Zone 3 to low Zone 4 (159–172 bpm) 10 min easy Thu Jan 14 Swim endurance 40 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Jan 14 Run quality 70 min 5 × 5 min @ threshold 7:53/mi, 90 s jog Fri Jan 15 Endurance ride 75 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Jan 15 Easy run 45 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Jan 16 Brick: long ride + 30 min run 285 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour 30 min run off the bike · first 5 min at race pace 8:25/mi, then easy Sun Jan 17 Open-water / long swim 40 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Jan 17 Long run 95 min Zone 2 (133–146 bpm) · flat to rolling route
16	Recovery weekLong ride 3 h 15 min	9 · 2 key	10h 00	Long ride 3 h 15 min
9 sessions Tue Jan 19 Easy swim + drills 30 min drills and easy aerobic swimming, no clock Wed Jan 20 Easy spin 80 min 10–15 min warm-up Zone 2 (133–146 bpm), cadence 90+ 10 min easy Thu Jan 21 Swim endurance 30 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Jan 21 Easy run 60 min Zone 2 (133–146 bpm) Fri Jan 22 Endurance ride 55 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Jan 22 Easy run 40 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Jan 23 Long ride 195 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour Sun Jan 24 Open-water / long swim 30 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Jan 24 Long run 80 min Zone 2 (133–146 bpm) · flat to rolling route
17	Peak: race-specific bricksLong ride 4 h 30 min	9 · 5 key	14h 15	Long ride 4 h 30 min
9 sessions Tue Jan 26 Swim race-pace sets 45 min 5 × 400 @ 1:48/100 yd, 30 s rest Wed Jan 27 Bike intervals 115 min 10–15 min warm-up 3 × 20 min at race effort, Zone 3 (146–159 bpm) 10 min easy Thu Jan 28 Swim endurance 45 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Jan 28 Run quality 75 min 4 × 10 min @ race pace 8:25/mi Fri Jan 29 Endurance ride 80 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Jan 29 Easy run 50 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Jan 30 Brick: long ride + 30 min run 300 min Long ride, Zone 2 (133–146 bpm) · middle third at race effort, Zone 3 (146–159 bpm) 30 min run off the bike · first 5 min at race pace 8:25/mi, then easy Sun Jan 31 Open-water / long swim 45 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Jan 31 Long run 100 min Zone 2 (133–146 bpm) · last 15 min at race pace 8:25/mi
18	Peak: race-specific bricksLong ride 4 h 45 min	9 · 5 key	14h 50	Long ride 4 h 45 min
9 sessions Tue Feb 2 Swim race-pace sets 45 min 6 × 400 @ 1:48/100 yd, 30 s rest Wed Feb 3 Bike intervals 120 min 10–15 min warm-up 3 × 20 min at race effort, Zone 3 (146–159 bpm) 10 min easy Thu Feb 4 Swim endurance 45 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Feb 4 Run quality 80 min 4 × 10 min @ race pace 8:25/mi Fri Feb 5 Endurance ride 85 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Feb 5 Easy run 50 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Feb 6 Brick: long ride + 30 min run 315 min Long ride, Zone 2 (133–146 bpm) · middle third at race effort, Zone 3 (146–159 bpm) 30 min run off the bike · first 5 min at race pace 8:25/mi, then easy Sun Feb 7 Open-water / long swim 45 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Feb 7 Long run 105 min Zone 2 (133–146 bpm) · last 15 min at race pace 8:25/mi
19	Peak: race-specific bricksLong ride 5 h	9 · 5 key	15h 25	Long ride 5 h
9 sessions Tue Feb 9 Swim race-pace sets 45 min 6 × 400 @ 1:48/100 yd, 30 s rest Wed Feb 10 Bike intervals 125 min 10–15 min warm-up 3 × 20 min at race effort, Zone 3 (146–159 bpm) 10 min easy Thu Feb 11 Swim endurance 45 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Feb 11 Run quality 80 min 4 × 10 min @ race pace 8:25/mi Fri Feb 12 Endurance ride 85 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Feb 12 Easy run 55 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Feb 13 Brick: long ride + 35 min run 335 min Long ride, Zone 2 (133–146 bpm) · middle third at race effort, Zone 3 (146–159 bpm) 35 min run off the bike · first 5 min at race pace 8:25/mi, then easy Sun Feb 14 Open-water / long swim 45 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Feb 14 Long run 110 min Zone 2 (133–146 bpm) · last 15 min at race pace 8:25/mi
20	Recovery weekLong ride 3 h 30 min	9 · 2 key	11h 05	Long ride 3 h 30 min
9 sessions Tue Feb 16 Easy swim + drills 35 min drills and easy aerobic swimming, no clock Wed Feb 17 Easy spin 90 min 10–15 min warm-up Zone 2 (133–146 bpm), cadence 90+ 10 min easy Thu Feb 18 Swim endurance 35 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Feb 18 Easy run 65 min Zone 2 (133–146 bpm) Fri Feb 19 Endurance ride 60 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Feb 19 Easy run 45 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Feb 20 Long ride 210 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour Sun Feb 21 Open-water / long swim 35 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Feb 21 Long run 90 min Zone 2 (133–146 bpm) · flat to rolling route
21	Peak: race-specific bricksLong ride 5 h	9 · 5 key	16h 00	Long ride 5 h
9 sessions Tue Feb 23 Swim race-pace sets 50 min 6 × 400 @ 1:48/100 yd, 30 s rest Wed Feb 24 Bike intervals 130 min 10–15 min warm-up 3 × 20 min at race effort, Zone 3 (146–159 bpm) 10 min easy Thu Feb 25 Swim endurance 50 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Feb 25 Run quality 85 min 4 × 10 min @ race pace 8:25/mi Fri Feb 26 Endurance ride 90 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Feb 26 Easy run 55 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Feb 27 Brick: long ride + 35 min run 335 min Long ride, Zone 2 (133–146 bpm) · middle third at race effort, Zone 3 (146–159 bpm) 35 min run off the bike · first 5 min at race pace 8:25/mi, then easy Sun Feb 28 Open-water / long swim 50 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Feb 28 Long run 115 min Zone 2 (133–146 bpm) · last 15 min at race pace 8:25/mi
22	Taper: less volume, keep intensityLong ride 4 h	9 · 5 key	12h 50	Long ride 4 h
9 sessions Tue Mar 2 Swim sharpening 40 min 6 × 50 fast @ 1:41/100 yd 200 easy Wed Mar 3 Bike intervals 105 min 10–15 min warm-up 3 × 3 min at race effort inside an easy spin 10 min easy Thu Mar 4 Swim endurance 40 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Mar 4 Run quality 65 min 4 × 3 min @ race pace, 2 min jog Fri Mar 5 Endurance ride 70 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Mar 5 Easy run 45 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Mar 6 Brick: long ride + 35 min run 275 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour 35 min run off the bike · first 5 min at race pace 8:25/mi, then easy Sun Mar 7 Open-water / long swim 40 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Mar 7 Long run 90 min Zone 2 (133–146 bpm) · flat to rolling route
23	Taper: less volume, keep intensityLong ride 3 h 15 min	9 · 5 key	10h 20	Long ride 3 h 15 min
9 sessions Tue Mar 9 Swim sharpening 30 min 6 × 50 fast @ 1:41/100 yd 200 easy Wed Mar 10 Bike intervals 85 min 10–15 min warm-up 3 × 3 min at race effort inside an easy spin 10 min easy Thu Mar 11 Swim endurance 30 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Mar 11 Run quality 50 min 4 × 3 min @ race pace, 2 min jog Fri Mar 12 Endurance ride 60 min Zone 2 (133–146 bpm) · high cadence, flat route or trainer Fri Mar 12 Easy run 35 min Zone 2 (133–146 bpm) · about 10:25/mi Sat Mar 13 Brick: long ride + 35 min run 230 min Long ride, Zone 2 (133–146 bpm) · fuel 60–80 g carbs per hour 35 min run off the bike · first 5 min at race pace 8:25/mi, then easy Sun Mar 14 Open-water / long swim 30 min continuous swim @ 1:51/100 yd · wetsuit if racing in one Sun Mar 14 Long run 70 min Zone 2 (133–146 bpm) · flat to rolling route
24	Race weekRace	5 · 1 key	3h 05	Race
5 sessions Tue Mar 16 Swim sharpening 30 min 6 × 50 fast @ 1:41/100 yd 200 easy Wed Mar 17 Bike intervals 85 min 10–15 min warm-up 3 × 3 min at race effort inside an easy spin 10 min easy Thu Mar 18 Swim endurance 30 min continuous or broken 400s @ 1:54/100 yd · bilateral breathing, sighting every 6–8 strokes Thu Mar 18 Run quality 40 min 4 × 3 min @ race pace, 2 min jog Sun Mar 21 Race day: full-distance (140.6) triathlon Swim 3800 m · settle at 1:50/100 yd Bike 112 mi · Zone 2–3 (133–146 bpm to 159 bpm), eat and drink on schedule Run 26.2 mi · target 8:25/mi if the bike was controlled

Your paces

Swim CSS: 1:45/100 ydcritical swim speed
Run easy: 10:25/mi
Run threshold: 7:53/mi
Run race pace: 8:25/miopen-run pace; expect 3–8% slower off the bike

Heart-rate zones · Karvonen

Zone 1: 120–133 bpmrecovery
Zone 2: 133–146 bpmaerobic base
Zone 3: 146–159 bpmtempo
Zone 4: 159–172 bpmthreshold
Zone 5: 172–185 bpmVO2max

The numbers

About this plan

This ironman training plan runs 24 weeks for an intermediate athlete, from 8.7 hours in week 1 to 16 hours in week 21. Week 12 is 8.6 h, split about 15% swim, 55% bike and 30% run across 9 sessions. Over the plan that is 71 swims, 70 rides and 70 runs for a 3800 m / 180 km / 42.2 km race.

Zone 2 (133–146 bpm) carries the 5 h long ride of week 19; Zone 4 (159–172 bpm) is for the full-distance (140.6) triathlon intervals. 71 swims use a 1:45/100 yd critical swim speed; 13 bricks follow long rides.

Recovery weeks: week 4 (6.8 h), week 8 (7.9 h), week 12 (8.6 h), week 16 (10 h) and week 20 (11.1 h). The 3 taper weeks go from 16 h to 3.1 h; the 264-hour block ends with run race pace near 8:25/mi.

Week 1, shown in full above, is 8.7 hours: Tuesday — swim technique + aerobic, 25 min; Wednesday — bike intervals, 75 min; Saturday — long ride, 165 min; Sunday — long run, 70 min; plus 5 easier sessions.

The phases run base weeks 1–7 (8.7–10.8 h), build weeks 9–15 (11.2–13.4 h), peak weeks 17–21 (14.3–16 h), taper weeks 22–23 (10.3–12.8 h) and race week 24 (3.1 h).

Questions

FAQ

How many hours a week is this ironman training plan?

8.7 hours in week 1, 8.6 h in week 12, 16 hours in week 21; 264 hours in all.

What heart-rate zones does the ironman training plan use?

Karvonen zones: Zone 2 133–146 bpm for 8.6 h weeks like week 12, Zone 4 159–172 bpm for the 95 key sessions.

How many brick workouts are in the ironman training plan?

13 bricks across 24 weeks, the longest behind a 5 h ride.

What is the longest bike ride before the full-distance (140.6) triathlon?

5 h, in week 19, before a 3-week taper to 3.1 h.

Keep exploring

All triathlon plans

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