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Ironman triathlon training plan
Ready to become an Ironman? Our personalized Ironman triathlon training plan will help you achieve your goals and crush your race day. The step-by-step guidance will keep you motivated and injury-free throughout your training journey. Don’t just dream of crossing that finish line – make it a reality with our expert training plan. Sign up…
Ready to become an Ironman? Our personalized Ironman triathlon training plan will help you achieve your goals and crush your race day. Our step-by-step guidance will keep you motivated and injury-free throughout your training journey.
Don’t just dream of crossing that finish line – make it a reality with our expert training plan.
Sign up today and take the first step toward becoming an Ironman!
Ironman triathlon training plan
Depending on your current fitness level and the time before your Ironman event, you choose to train for 36, 24, or 12 weeks.
All plans are individualized and include,
- How much, how often, and how hard you should train.
- Structured training with a good mix of all disciplines.
- Detailed and explained sessions, each with a clear purpose.
- Continuous testing and zone-based training.
- Race simulations and form weeks to prepare you for an Ironman.
A mix of science and art
Our Ironman triathlon training plan is designed by experienced coaches who know what it takes to succeed in triathlon. All training plans and workouts are grounded in endurance sports science and are thoroughly tested. And to make your triathlon journey inspiring and positive, we constantly vary the training during the season.
36-week training plan
The 36-week complete Ironman triathlon training plan includes three blocks, iterating a progression in workload and intensity with recovery weeks.
The first block aims to increase your aerobic capacity and general ability in triathlon. Then the Ironman triathlon training plan focuses on extending your muscular endurance and speed in all disciplines. With its race-specific training and pacing, the final block puts everything together and prepares you for the Ironman triathlon event.
For who? You may have yet to gain experience in triathlon, but with a dream of accomplishing an end-of-the-season Ironman. You realize that you need more time to prepare and are willing to commit to something extraordinary. Sign up today!
24-week training plan
This version of the Ironman triathlon training plan is more condensed than the 36-week plan. However, it contains all the necessary ingredients to make you a successful athlete. It includes everything from the most vital long-distance sessions to demanding strength and high-intensity intervals to race-day preparation. You will be ready to become an Ironman!
For who? Training in several sports simultaneously is more complex. You have trained in triathlon on your own for some time but need more guidance and structure. Sign up today and demystify your Ironman journey.
12-week training plan
The 12-week Ironman triathlon training plan will take you through three iterations (á 4 weeks) of ever-increasing training intensity. Sessions mix force, muscular- and anaerobic endurance with long slow distance training. This plan is demanding, so we recommend you already have a good endurance base.
For who? With previous experience in endurance sports and being somewhat time-constrained, you are ready to dedicate three months of structured triathlon training to reach your seasonal goal. Now is the time to sign up!
How does it work?
- Subscribe to an Ironman triathlon training plan that fits your needs.
- During the onboarding process, you will choose how much you want to train on average per week. (We provide the Ironman triathlon training plan ranging between 6 to 14 hours per week.)
- As soon as everything is set, we will send you a weekly training program every weekend for the upcoming week.
- In short, all you have to do is to follow the plan and prepare yourself to become an Ironman.
So sign up today – welcome!
12-week plan, 24-week plan, 36-week plan