Ironman

The following is an example of an Ironman Training program (phase 1). Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.

Any application of this training program is at the athlete's own discretion and risk.

Key to notations and terms used

k = kilometres tpb = "target personal best" time for Triathlon

Phase 1

Each training session should include an appropriate warm up before the session and cool down after the session.

Week 1

Day Develop Session Effort
Monday Rest    
Tuesday General Endurance Swim - 1.5k tpb+15%
Wednesday General Strength
& Endurance		 Weight Training
Bike - 50k		 tpb+15%
Thursday Rest    
Friday General Strength
& Endurance		 Weight Training
Run - 10k 		tpb+15%
Saturday General Endurance Swim - 1.5k tpb+15%
Sunday General Endurance Bike - 50k
Run - 10k		 tpb+15%
tpb+15%

Week 2

Day Develop Session Effort
Monday Rest    
Tuesday General Endurance Swim - 2k tpb+15%
Wednesday General Strength
& Endurance		 Weight Training
Bike - 60k		 tpb+15%
Thursday Rest    
Friday General Strength
& Endurance		 Weight Training
Run - 15k 		tpb+15%
Saturday General Endurance Swim - 2k tpb+15%
Sunday General Endurance Bike - 60k
Run - 15k		 tpb+15%
tpb+15%

Week 3

Day Develop Session Effort
Monday Rest    
Tuesday General Endurance Swim - 3k tpb+15%
Wednesday General Strength
& Endurance		 Weight Training
Bike - 70k		 tpb+15%
Thursday Rest    
Friday General Strength
& Endurance		 Weight Training
Run - 20k 		tpb+15%
Saturday General Endurance Swim - 3k tpb+15%
Sunday General Endurance Bike - 70k
Run - 20k		 tpb+15%
tpb+15%

Week 4

Day Develop Session Effort
Monday Evaluation Bike - 60 min maximum distance 100%
Tuesday Strength General Weight Training  
Wednesday Evaluation Run - Cooper Test 100%
Thursday Strength General Weight Training  
Friday Evaluation Swim - 20 min maximum distance 100%
Saturday Rest    
Sunday Rest    

Swim faster and easier than ever before

Discover the secrets to improving your swim technique, avoiding painful injuries, and shaving minutes off your best triathlon times to date. Select this link or image for more information.

Swim Faster and Easier Than Ever Before

Training for Triathlon

Training for Triathlon

Training for Triathlon reveals the very latest triathlon-specific training research, competition tactics and performance-boosting secrets - and spells out exactly how you can apply these race-winners today.

Throughout this brand new special report, we dissect the major current debates over the best methods of training for triathlon, we disclose the pre-event preparation of the world's best triathletes, and we share the strategy and tactics that are guaranteed to deliver on the big day.

Select this link for more information on "Training for Triathlon".

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

Associated Books

The following books provide more information related to this topic:

  • Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
  • Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
  • Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
  • Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
  • The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
  • Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
  • Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
  • Sport and PE, K Wesson et al., ISBN 0 340 683821
  • PE for you, J. Honeybourne, ISBN 0 7487 3277 2