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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 the Triathlon event

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    


Page Reference

If you quote information from this page in your work then the reference for this page is:

  • MACKENZIE, B. (2009) Ironman - Phase 1 [WWW] Available from: https://www.brianmac.co.uk/triathlon/ironph1.htm [Accessed

Related Pages

The following Sports Coach pages provide additional information on this topic: