Ironman Triathlon
Training Plans

Following a structured training plan improve your chances of success by up to 100%

What is the Ironman triathlon race distance?

Triathlon is a multi-disciplinary endurance sport consisting of swimming, cycling and running sections.
The accepted format is to swim first, then cycle, then run, but there are races that vary the sequence and also the standardised distances of each.

Triathlon races can centre around a central venue, with athletes returning to the transition area between completing each discipline or being point-to-point. Athletes start at one point and end at a different venue.
 

Ironman Distance Triathlon Race Distance

The Ironman race distance is 3.8 km open water swimming, 180 km road cycling, and 42.2 km road running.

Table of Contents

TrainingPeaks-based Training Plans available
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How to choose the correct Ironman Distance Triathlon training plan.

To simplify choosing the correct training plan for you, our training plans are categorised using 3 variables:

  • Training Period,
  • Training Hours Available, and
  • Training Measure

Training Period

At different times in your year, you will focus on different aspects of training. There will be times when you are preparing for the new season, there will be times when you are building strength or endurance or speed, and there will be times when you are putting on the finishing touches so that you can be at your best, come race day. 

The 3 basic training periods we use for our TrainingPeaks-based training plans are:

  • Base Training Plans are training plans usually performed in the off-season that prepare the athlete for the pending higher volume and intensity of the next phase of the annual training plan. These training plans can be between 10 and 20 weeks long.
  • Build/Peak/Taper Training Plans are the high-volume, high-intensity training plans used to prepare for the “A” races an athlete is targeting in their annual training plan. These training plans should be used after completing a minimum of 10 weeks of base training. These training plans will be goal specific and can be between 8 and 12 weeks.
  • Combination Training Plans are a combination of both Base and Build/Peak training plans in one. These plans usually span more than 16 weeks. 

Training Hours Available

We divide our training plans into ranges of training hours available to the athlete.
The  four time ranges are:

  • 6 to 10 hours of training per week
  • 8 to 12 hours of training per week
  • 10 to 14 hours  of training per week, and
  • 14 hours plus of training per week

Preferred Training Measure

Of the BIGGEST Training Mistakes athletes make, performing their training sessions at the incorrect intensity features heavily.

To get the most out of your training plan, it is crucial to control the intensity of each training session as strictly as possible. This can be done with a Heart Rate Monitor, Power Meter or wrist base GPS unit.

Training session intensities are expressed in Training Zones. These training zones are usually a narrow range that correlates with an energy system or training effect that is being targeted.

Training zones can be expressed in ranges of heart rate, power or pace.

In our TrainingPeaks-based training plans we use the following methods to express training session intensities: 

  • Swimming training zones are expressed in paces as a percentage of Critical Swim Speed (%CSS).
  • Cycling training zones are expressed in percentage of Max Heart Rate (%MHR), percentage of Threshold Heart Rate (%THR) or % of Functional Threshold Power (%FTP).
  • Running training zones are expressed in percentage of Max Heart Rate (%MHR), percentage of Threshold Heart Rate (%THR) or percentage of Threshold Pace (%TPace).

Training Plans for Ironman Triathlon

Ironman Base Triathlon Training Plans

Our Ironman distance triathlon training plans include sport-specific Core Strength and Flexibility training plans.

You also get access to our FREE training tools that will help you accurately calculate your training zones. 

The training plan can, therefore, will be adapted to your current fitness levels.

Training Hours

Duration

Training Measure

Link

6-10 hours per week

10 weeks

Swim: %CSS, Bike %MHR, Run %MHR

TrainingPeaks

6-10 hours per week

10 weeks

Swim: %CSS, Bike %THR, Run %THR

TrainingPeaks

6-10 hours per week

10 weeks

Swim: %CSS, Bike %FTP, Run %THR

TrainingPeaks

8-12 hours per week

10 weeks

Swim: %CSS, Bike %MHR, Run %MHR

TrainingPeaks

8-12 hours per week

10 weeks

Swim: %CSS, Bike %THR, Run %THR

TrainingPeaks

8-12 hours per week

10 weeks

Swim: %CSS, Bike %FTP, Run %THR

TrainingPeaks

10-14 hours per week

10 weeks

Swim: %CSS, Bike %MHR, Run %MHR

TrainingPeaks

10-14 hours per week

10 weeks

Swim: %CSS, Bike %THR, Run %THR

TrainingPeaks

10-14 hours per week

10 weeks

Swim: %CSS, Bike %FTP, Run %THR

TrainingPeaks

Ironman Triathlon Build and Peak Training Plans

TrainingPeaks based plans for athletes who have completed a base training period and want to increase their volume and intensity in anticipation of  peaking for a race. 

Training Hours

Duration

Training Measure

Link




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Ironman Triathlon Combination Training Plans​

“All-In-One” TrainingPeaks training plans. 
These training plans are a combination of the Base, Build and Peak training phases that will take you from the off season to your race day.

Training Hours

Duration

Training Measure

Link




Coming Soon




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