Whether you're a beginner triathlete taking on your first full-distance race, an intermediate athlete aiming to improve your time, or an advanced triathlete looking to set a personal best, a comprehensive 18 week Ironman training plan is a sure-fire way to make sure you arrive at the starting line fully prepared and ready to succeed.
In this post, we’ll guide you through everything you need to know to complete a training plan of this duration successfully.
If you’re the kind of person who wants personalized guidance, you can sign up to train for free on the MOTTIV training app where we do all of the planning for you. All you have to do is show up willing to do the work every day, we take care of the rest.
By the end of this article, you’ll have a greater understanding of what an Ironman, or full-distance triathlon, involves. You’ll learn essentials for planning your workouts and getting as much as you can out of your training sessions. You’ll get a handle on the gear you’ll need, plus tips for maintaining motivation, and handling rest days.
What You'll Learn in This Article
- Overview of the 18 week (~4 month) Ironman training plan
- Explanation of the format and average finish times
- Training requirements and understanding training zones
- Detailed breakdown of the phases of the training plan
- Weekly training schedule and specific workouts for swimming, biking, running, strength, and mobility
- Essential gear for beginners and experienced athletes alike
- Tips for staying motivated and managing recovery days
- Effective race preparation strategies
- Frequently asked questions and beginner concerns
What You Need to Know Before Starting an Ironman Training Plan
Preparing for an Ironman is a significant undertaking that requires dedication. The race itself is a challenge that combines swimming, cycling, and running, all within the same event. Then there’s the training; to complete an Ironman, you need to be proficient in all three disciplines and capable of maintaining your stamina and focus over a long day.
An 18 week training plan, while doable, is a tight Ironman training time frame. This is why we recommend that people targeting this plan can run for 30-60 minutes continuously, bike for 60 minutes, and swim 400m non-stop without difficulty. (If you can’t, check out our swim, bike, and run foundations books or download our app which includes appropriate beginner training plans designed to meet you where you’re at!) This plan is ideal for someone who’s taken a break from Ironman but has still been swimming, cycling, and running regularly.
What is an Ironman Triathlon?
Completing an Ironman triathlon is a lifelong goal for many triathletes. John Collins, one of the founders of the original IRONMAN race in Oahu, Hawaii in 1978 famously remarked: "Swim 2.4 miles, bike 112 miles, run 26.2 miles… brag for the rest of your life." Crossing the finish line of one of these esteemed races, now held in countries all over the world, is definitely worthy of serious bragging rights.
A full-distance race, or a race branded as an IRONMAN, is considered a long-distance triathlon. It’s much longer than a sprint or Olympic distance race and double the distance of a half-distance/IRONMAN 70.3 race. The race covers 140.6 miles of terrain; this format, was invented in the U.S.
Components of an Ironman (in this order):
- Swim: 2.4 miles (3.8 km)
- Bike: 112 miles (180 km)
- Run: 26.2 miles (42.2 km)
This race format demands a high level of physical endurance and mental resilience. Unlike shorter races, an Ironman requires sustained effort for multiple hours, and will test your pacing, nutrition, and hydration strategies.
Here at MOTTIV, we are seasoned Ironman finishers ourselves. The knowledge we hope to share with you here has been acquired from our own mentors, countless mistakes made, and dozens of finish lines celebrated. We know what it takes not only to cross that coveted finish before the stroke of midnight, but how to stay sane (and even happy!) while you're at it. Let's get started with some of the basics.
What are the Average Finish Times for an Ironman?
Finish times at this distance vary based on the athlete's experience, fitness level, and the specific course features. The following are the average finish times across Ironman participants:
- Beginner athletes: 12 to 17 hours (athletes must finish in 17 hours or less)
- Intermediate athletes: 11 to 14 hours
- Advanced athletes: 8 to 10 hours
Factors such as the course elevation profile, weather conditions, and the athlete's strengths in swimming, biking, or running can significantly impact their final result.
Jen remembers traveling to IRONMAN South Africa with all her training paces on target for a Kona qualification: “It was so windy on race day that I got off the bike in a bad place mentally and nutritionally. I ended up walking a good chunk of the marathon, and missing my goal time by over 45 minutes!"
Remember, goals keep us motivated but we can’t control every variable on race day. No matter what happens, give it the best you can on the day.
What is the Time Commitment for Ironman Training?
Preparing for an Ironman requires a well-rounded training approach, focusing on all three disciplines while incorporating strength training and recovery. Taking a full two years to train ensures that you gradually increase your training load, allowing your body to adapt without risking overtraining. The goal is not just to reach the finish line but to enjoy the experience and perform your best.
Average Training Time:
- Beginners: Start with 6-8 hours per week, gradually increasing to 10-12 hours.
- Intermediate: Aim for 8-10 hours per week, peaking at 12-14 hours.
- Advanced: Begin with 10-12 hours per week, peaking at 15-18 hours.
You can use the calculator below to determine how many weeks you will need to train to realistically reach your race goals based on your current level of fitness and the race goal you're looking to tackle.
Balancing Swim, Bike, and Run in Your Training Plan
One of the main challenges of Ironman training is balancing the training required for three separate sports. A common training split is the following:
- 2-3 swims per week
- 3-4 bike rides per week
- 3-4 runs per week
Adjust based on your strengths and weaknesses. Many athletes spend more time on the bike since it’s the longest leg of the race.
If you’re looking for a personalized training plan that adapts to your level of fitness, schedule, and goals, sign up for the MOTTIV training app today, and start building toward your next triathlon goal!
Ironman Training Tips for Beginners
If you're new to triathlon, an 18 week training plan may seem overwhelming, but trust us, it's totally doable. Giving yourself this much time to train allows you to ease into a sport made up of three disciplines, as well as a lifestyle that may be new to you. (One of the reasons we've made the plan in this blog post so long is to give you a chance to grow into a new triathlete identity, complete a few shorter warm-up races, and experiment with gear you might not be familiar with.)
As MOTTIV CEO Taren recalls: "When I signed up for my first triathlon, I remember being overwhelmed by all the information I thought I needed to absorb, not to mention learning three new sports! Giving myself plenty of time to absorb this new way of life helped take the pressure off and let me come into my own as an endurance athlete. One thing I learned that calmed me down is that becoming a star in triathlon takes years of training, and more importantly years of learning. But, that’s part of the fun!"
Understanding Triathlon Training Zones
To get the most out of your workouts, you'll need to train in different heart rate or power zones depending on each session's unique purpose and goal. These HR and bike power zones help target specific adaptations such as endurance, speed, and recovery. Zone-based training will help you become a well-rounded athlete, ready to perform at your best on race day, and avoiding many of the common injuries that happen to folks who don’t use a properly developed training plan.
Training zones explained:
- Zone 1 (Recovery): Low intensity, ideal for active recovery.
- Zone 2 (Endurance): Steady pace, helps build an aerobic base.
- Zone 3 (Tempo): Moderately challenging, improves aerobic capacity.
- Zone 4 (Threshold): High-intensity effort near race pace builds stamina.
- Zone 5 (VO2 Max): Maximal effort, improves speed and power.
You can use the calculator below to get your own personal triathlon training zones.
What Gear Do You Need for an Ironman?
Having the right gear is essential for a successful Ironman. Each discipline requires specialized equipment that will make training safer and more comfortable, not to mention help with performance.
Essential triathlon gear:
- Beginner triathlon gear (mandatory): Wetsuit (if water is cold), mirrored swim goggles, swim cap, any bike (bonus if you have clip-on aerobars), any helmet, running shoes, cycling top, and tri shorts.
- Nice upgrade triathlon gear (very helpful): road or triathlon bike, aero road helmet, bike computer, heart rate monitor, triathlon watch, triathlon suit.
- Advanced triathlon gear (the best of the best): triathlon (aka time trial) bike, bike power meter, race running shoes.
We have a an article with a much more comprehensive rundown of what's required for a triathlon, which you can read here.
The Mental Side of the Sport: How to Maintain Motivation
Staying motivated for two whole years can be challenging, but breaking your training into smaller goals can help. Here's how to maintain your drive:
- Set mini-goals: Complete a 10k run, a sprint triathlon, or Olympic distance as stepping stones. (For this length of training build-up, we highly recommend completing a few shorter races before taking on the full.) These serve as practice races for elements of racing such as improving your transitions and testing out new gear or nutrition strategies.
- Find a training group: Surround yourself with like-minded athletes. As Taren recalls: "It wasn’t until I started training with a regular group of athletes that I felt like I became an athlete myself; those friends pushed me, taught me, suffered with me, and we all became very close friends as a result. It’s the best part about our sport."
- Track your progress: Use a training app (like MOTTIV) to celebrate improvements with our strong community of fellow amateur athletes around the globe.
Managing Workouts and Rest Days
Balancing intense workouts with recovery is key to avoiding injury and burnout. Stick to a structured rest schedule and listen to your body. Our training plans will recommend you train hard for two weeks, then take a lower-volume “rest” week that will allow your body to rest, recover while still moving, so you can be ready for the next level of training. Remember, rest is the time where your fitness takes root and all the wonderful adaptations begin to take shape!
"In the first couple years after I got a taste of some talent in triathlon, I was on such a high that I found it difficult to truly rest. I got injured as a result of my refusal to actually rest," Taren recalls. "I plateaued for a few years until I learned that resting is more important than hard training. Do yourself a favor and learn how to rest and recover well. It will help make you a better athlete."
Phases of the 18 Week Ironman Training Plan
Our 18 week training plan is broken into four rough “macro” phases, each targeting different aspects of fitness and race preparation. These phases ensure that your body adapts progressively and you arrive at race day in peak condition.
Phase 1: Base Building (Weeks 1-6)
The base-building phase is all about laying the groundwork for your triathlon fitness. During this phase, the focus is on aerobic endurance, technique, and strength. Think of this phase as building the foundation for the dream house of your training.
Objectives:
- Build aerobic capacity through low-intensity workouts (Zone 2).
- Build top-end anaerobic speed with short, fast bursts in the swim and bike workouts.
- Improve swim, bike, and run form with drills and technique work.
- Strengthen your body and improve flexibility with strength and mobility workouts.
Sample weekly structure:
- Swim: 2-3 times per week, focusing on technique and endurance.
- Bike: 2-3 rides per week, working on aerobic endurance.
- Run: 2-3 runs per week, with an emphasis on easy-paced long runs.
- Bonus strength: 1 strength workout per week with an emphasis on stability and mobility
Phase 2: Building Endurance and Strength (Weeks 7-11)
After a week of recovery, you’ll start the next phase by increasing the intensity and volume of your workouts to build both endurance and strength. These will help extend and build upon your solid fitness base. (This is also a great phase in which to include additional practice races!)
Objectives:
- Increase long runs, long rides, and swim distances.
- Incorporate strength-building workouts such as hill repeats and interval training.
- Continue with strength and mobility workouts.
Sample weekly structure:
- Swim: 3 sessions, incorporating longer swims and intervals.
- Bike: 2-3 rides, focusing on building mileage and power on hills.
- Run: 2-3 runs, including long runs and tempo efforts.
- BONUS Strength: 1 strength workout per week with an emphasis on building strength and heavier weights
Phase 3: Peak Training and Race-Specific Workouts (Weeks 12-15)
After a short recovery, you’ll progress from this into the meat and potatoes of your Ironman training. In this phase, workouts will be long, and you'll be practicing race-specific strategies.
Objectives:
- Complete race-specific workouts over increasingly longer distances.
- Focus on maintaining race pace, refining nutrition strategies, and transitioning smoothly between disciplines.
- Incorporate brick workouts to practice the bike-to-run transition.
Sample weekly structure:
- Swim: 3-4 longer sessions, maintaining endurance and speed.
- Bike: 2-3 long rides, with intervals at race pace.
- Run: 2-3 long runs, practicing pacing and hydration.
- BONUS Strength: 1 strength workout per week with an emphasis on mobility
Phase 4: Race Preparation (Week 16-18)
In this phase, we’ll progress your long workouts to more closely resemble the distances you’ll cover in your race. You’ll learn how to dial in your race pace, develop a nutrition strategy, and work on transitions.
Objectives:
- Complete race-specific workouts, including open-water swim training, and simulating Ironman distances.
- Focus on dialing in race pace, refining nutrition strategies, and transitioning smoothly between disciplines.
- Complete Ironman simulation training days using your race gear, such as your wetsuit and triathlon bike.
Sample weekly structure:
- Swim: 3-4 longer sessions, maintaining endurance and speed.
- Bike: 2-3 long rides, with intervals at race pace.
- Run: 2-3 long runs, practicing pacing and hydration.
- Bonus strength: 1 strength workout per week with an emphasis on mobility
How to Dial in Your Ironman Pace
In the final three months before your race, you’ll see intervals prescribed as "at or above your target race pace." These will help you get a sense of what an achievable race pace is for you.
As a starting point, you can use the race pace calculator below to get some guidelines for your half-ironman race pace.
Tapering for an Ironman
As race day approaches, it's time to taper! In this phase, you’ll see reduced training volume to allow for recovery while helping you maintain fitness.
The tapering phase is critical for peak performance on race day. During the taper, you'll reduce your training volume while maintaining intensity, allowing your body to recover and build up energy stores.
Objectives:
- Start tapering between two weeks and 10 days before your race. We’ve experimented with various Ironman tapers, and find this range works well. (Some athletes might find they need a longer taper if their plan hasn't included enough rest and recovery throughout. Though that’s never the case with MOTTIV training plans!)
- Take one full day off at the start of the taper
- Reduce weekly training volume by 30-50%
- Keep some intensity in your workouts (this will help maintain “freshness”)
- Prioritize rest, recovery, and mental preparation (after all, you’ll have more time on your hands!)
Swim, Bike, Run, Strength and Mobility Workout Details for This Training Program
Below are the details on each of the types of workouts we prescribe in the MOTTIV training plans we prepare for our athletes. How many of these workouts you do each week is based on your current level of fitness, how many hours you're able to train every week, and the level of performance you decide to pursue.
Long Run (50 mins - 3:45 hrs): The most important run in a run training plan is the weekly Long Run that most runners do on the weekend when they have more time available. The Long Run is low intensity, building up gradually to 3:45 hours in an Ironman program. This run will build endurance and teach your body to manage energy to complete the distance of your race. You can learn all about the Long Run, how to execute it well, and what to eat before and during in this article.
Interval Run (40 - 80 mins): The second most important run in a run training plan is a weekly interval run, which we call the Intense Run in our training plans. Most athletes do this run during the weekday. The interval run will build your top end speed and be based on your run pace determined in the calculator above. You can learn all about how to execute an interval run and what to eat before and during the workout to get the most out of it in this article.
Tempo Run (45 mins - 2hrs): The weekly tempo run (which we call the Steady Run) bridges the gap between the endurance you'll build in the long run and the speed you build in the interval run, it teaches you how to run fast without getting tired. Tempo runs have been proven to be a key component of a successful run training plan. You can learn all about tempo runs in this article here.
Brick Run (15 - 50 mins): A Brick Run is a type of workout where you transition immediately from cycling to running. This helps condition your muscles to switch efficiently between the two activities, simulating the feeling and load you'll experience on race day. Starting with shorter runs “off the bike,” and gradually increasing the duration up to 50 minutes will teach your legs to perform well after cycling. You can learn all about the benefits of Brick Runs and how to implement them in your training here.
Main Bike (60 mins - 5:30hrs): The Main Bike workout is designed to build up your cycling endurance with low-intensity rides. As race day approaches, these workouts will incorporate intervals at race pace to prepare you for the demands of the event. Starting from 60 minutes and extending up to 5 and a half hours, this workout is vital for improving your stamina. You can read about how to execute Main Bike workouts in this article here effectively.
Interval Bike (50 - 60 mins): Interval Bike workouts are intense sessions focused on boosting your VO2 max and overall speed. These high-intensity intervals, lasting between 50 to 60 minutes, are designed to push you to your limits and significantly enhance your cycling performance. Learn more about the importance of Interval Bike workouts and how to incorporate them into your training here.
Steady Bike (55 - 90 mins): Steady Bike workouts are tempo efforts with lower cadence work to keep your heart rate low while still providing significant time under load. These sessions, ranging from 55 to 90 minutes, help build muscular endurance and teach your body to operate efficiently at a consistent pace. Check out our steady bike article here.
Recovery Bike (60 - 90 mins): Recovery Bike workouts are very easy rides at extremely low intensity. These sessions, lasting between 60 and 90 minutes, are designed to stimulate blood flow and enhance recovery without adding significant fatigue. See our Recovery Ride article here.
Main Swim (60 - 90 mins): The Main Swim is the key swim session of the week, focusing on building both endurance and speed. These swims, lasting from 60 to 90 minutes, are integral for improving your overall swimming performance. You can read more about the basics of triathlon swimming in this article here.
Steady Swim (45 – 60 mins): A Steady Swim is slightly shorter than the Main Swim and is designed to build speed combined with endurance. These swims, ranging from 30 to 60 minutes, offer a balanced approach to improving both your aerobic capacity and swim efficiency.
Technique Swim (30 – 60 mins): Technique Swims focus on improving your swim form through drills, shorter intervals, and the use of swim toys. These lower-intensity swims, lasting from 30 to 60 minutes, are essential for mastering good technique and preventing injuries.
Strength Workout (30 mins ): Cross-training with strength workouts is critical for athletes who don't want to finish their race simply and want to finish feeling strong. Strength training for runners has been proven to improve race performances, and athletes tend to feel much better physically. We believe so strongly in strength training that our app has 25 hours of guided strength workouts designed specifically for the needs and imbalances of endurance athletes. You can read all about strength training for runners here.
Mobility Workout (30 mins): Yoga for runners hasn't been shown to improve race day performance, but most athletes feel much better if they include some light stretching at least once per week. Our app has nearly 15 hours of guided mobility workouts that are based on Hatha and Yin yoga, which is slower and less intense than most yoga classes you'd do in a studio. You can read all about why we believe runners with more time available should include a mobility session in their training plan here.
18 Week Ironman Training Schedule
Below are three variations of the 18 week Ironman training plan. Because we don’t want to make these plans 40+ pages long, they’re extremely basic with few details to guide you. For a fully comprehensive and personalized plan with specifics on every moment of every workout, sign up to the MOTTIV training app and train for free.
- Week 1: Adapt to Ironman Training (10:00hrs)
- Monday: Steady Bike (95mins)
- 95 mins steady riding
- Tuesday: Intense Run (56mins)
- Run workout with tempo intervals
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Thursday: Intense Bike (60mins)
- High intensity interval ride
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (120mins)
- Easy riding in Zone 2
- Sunday: Main Run (105mins)
- Easy running in Zone 2
- Week 2: Recovery and FTP Testing (6:00hrs)
- Monday: Steady Bike (60mins)
- 60 mins steady riding
- Tuesday: Intense Run (45mins)
- Progression run workout
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Thursday: Intense Bike (43mins)
- High intensity interval ride
- Friday: Steady Swim (45mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: FTP Test (60mins)
- FTP Ramp Test. We recommend using the Zwift Ramp Test but you can do this on your own manually. Enter that number into your training settings in the MOTTIV app.
- Sunday: Main Run (60mins)
- Easy running in Zone 2
- Week 3: Adapt to Ironman Training Load (10:45hrs)
- Monday: Steady Bike (80mins)
- 80 mins steady riding
- Tuesday: Intense Run (55mins)
- Run workout with tempo intervals
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Thursday: Intense Bike (50mins)
- High intensity interval ride
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (165mins)
- Easy riding in Zone 2
- Sunday: Main Run (105mins)
- Easy running in Zone 2
- Week 4: Build Ironman Specific Fitness (11:30hrs)
- Monday: Steady Bike (86mins)
- 86 mins steady riding
- Tuesday: Intense Run (52mins)
- Run workout with tempo intervals
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Thursday: Intense Bike (50mins)
- High intensity interval ride
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (205mins)
- Easy riding in Zone 2
- Sunday: Main Run (105mins)
- Easy running in Zone 2
- Week 5: Recovery Week (7:15hrs)
- Monday: Steady Bike (55mins)
- 55 mins steady riding
- Tuesday: Intense Run (50mins)
- Run workout with tempo intervals
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Thursday: Intense Bike (41mins)
- High intensity interval ride
- Friday: Steady Swim (45mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (120 mins)
- Easy riding in Zone 2
- Sunday: Main Run (90mins)
- Easy running in Zone 2
- Week 6: Adapt to New Training Load (12:30hrs)
- Monday: Steady Bike (87mins)
- 87 mins steady riding
- Tuesday: Intense Run (60mins)
- Run workout with tempo intervals
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Thursday: Intense Bike (60mins)
- High intensity interval ride
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (255mins)
- Easy riding in Zone 2
- Sunday: Main Run (135mins)
- Easy running in Zone 2
- Week 7: Build Race Specific Fitness (13:45hrs)
- Monday: Steady Bike (90mins)
- 90 mins steady riding with a few longer Zone 4 efforts
- Tuesday: Intense Run (53mins)
- Run workout with tempo intervals
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Thursday: Intense Bike (60mins)
- High intensity interval ride with work in Zones 4-5
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 100-600m/y
- Saturday: Main Bike (300mins)
- Easy riding in Zone 2
- Sunday: Main Run (150mins)
- Easy running in Zone 2
- Week 8: Recovery and Run Testing (8:30hrs)
- Monday: Steady Bike (60mins)
- 60 mins steady riding in Zone 2
- Tuesday: Intense Run (45mins)
- Running time trial. 3 km (1.86 mi) Run this distance as fast as possible. Run the remainder of the run in Z2 until you reach a 45 min total run. Enter your time in the MOTTIV app to get up to date personalized paces for all of your run workouts.
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Thursday: Intense Bike (60mins)
- High intensity interval ride
- Friday: Steady Swim (45mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (120mins)
- 120 mins easy, steady riding
- Sunday: Main Run (110mins)
- Easy running in Zone 2
- Week 9: Adapt to Ironman Training Load (14:15hrs)
- Monday: Steady Bike (76mins)
- 76 mins steady riding with a few longer Zone 3 efforts
- Tuesday: Intense Run (58mins)
- Run workout with tempo intervals
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Thursday:Intense Bike (56mins)
- High intensity interval ride with work in Zone 4
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 100-600m/y
- Saturday: Main Bike (320mins)
- Easy riding in Zone 2
- Sunday: Main Run (150mins)
- Easy running in Zone 2
- Week 10: Build Ironman Specific Fitness (14:50hrs)
- Monday: Steady Bike (76mins)
- 76 mins steady riding with a few longer Zone 3 efforts
- Tuesday: Intense Run (62mins)
- Run workout with tempo intervals
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Thursday: Intense Bike (56mins)
- High intensity interval ride with work in Zone 4
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 100-600m/y
- Saturday: Main Bike (345mins)
- Easy riding in Zone 2
- Sunday: Main Run (180mins)
- Split Run: Run #1 120mins; run #2: 60mins
- Week 11: Recovery Week (10:50hrs)
- Monday: Steady Bike (60mins)
- 60 mins steady riding with Zone 4 intervals
- Tuesday: Intense Run (45mins)
- Easy run workout this week
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Thursday: Intense Bike (60mins)
- High intensity interval ride
- Friday: Steady Swim (45mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (240mins)
- Easy riding in Zone 2
- Sunday: Main Run (115mins)
- Easy running in Zone 2
- Week 12: Adapt to Ironman Training Load (15:30hrs)
- Monday: Steady Bike (80mins)
- 80 mins steady riding with a few Zone 4 efforts
- Tuesday: Intense Run (70mins)
- Run workout with tempo intervals
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Thursday: Intense Bike (57mins)
- High intensity interval ride with work in Zone 4
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 100-600m/y
- Saturday: Main Bike (300mins)
- Easy riding in Zone 2
- Sunday: Main Run (225mins)
- Split Run: Run #1 135mins; run #2: 90mins
- Week 13: Build Race Specific Fitness (15:45hrs)
- Monday: Steady Bike (95mins)
- 95 mins steady riding with a few Zone 4 efforts
- Tuesday: Intense Run (70mins)
- Run workout with tempo intervals
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Thursday: Intense Bike (57mins)
- High intensity interval ride with work in Zone 4
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 100-600m/y
- Saturday: Main Bike (300mins)
- Easy riding in Zone 2
- Sunday: Main Run (240mins)
- Split Run: Run #1 150mins; run #2: 90mins
- Week 14: Recovery Week (11:40hrs)
- Monday: Steady Bike (60mins)
- 60 mins steady riding with Zone 4 intervals
- Tuesday: Intense Run (50mins)
- Easy run workout this week
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Thursday: Intense Bike (49mins)
- High intensity interval ride
- Friday: Steady Swim (45mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (180mins)
- Easy riding in Zone 2
- Sunday: Main Run (120mins)
- Easy running in Zone 2
- Week 15: Adapt to Ironman Training Load (15:30hrs)
- Monday: Steady Bike (80mins)
- 80 mins steady riding with a few Zone 4 efforts
- Tuesday: Intense Run (70mins)
- Run workout with tempo intervals
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Thursday: Intense Bike (57mins)
- High intensity interval ride with work in Zone 4
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 100-600m/y
- Saturday: Main Bike (300mins)
- Easy riding in Zone 2
- Sunday: Main Run (225mins)
- Split Run: Run #1 135mins; run #2: 90mins
- Week 16: Peak Ironman Training (14:50hrs)
- Monday: Steady Bike (85mins)
- 85 mins steady riding with a few Zone 4 efforts
- Tuesday: Intense Run (70mins)
- Run workout with tempo intervals
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Thursday: Intense Bike (55mins)
- High intensity interval ride with work in Zone 4
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 100-600m/y
- Saturday: Main Bike (300mins)
- Easy riding in Zone 2
- Sunday: Main Run (180mins)
- Easy running in Zone 2
- Week 17: Begin the Taper (3:15hrs)
- Monday: Steady Bike (25mins)
- 25 mins steady riding in aero position
- Tuesday: Intense Run (25mins)
- Mostly easy running with some 30sec pick ups
- Wednesday: Main Swim (55mins)
- Mostly easy swimming with sighting drills, in open water if possible
- Thursday: Intense Bike (30mins)
- High intensity interval ride with race simulations
- Friday: Steady Swim (40mins)
- Open water swim with sighting drills
- Saturday: Main Bike (60mins)
- Easy riding in Zone 2, in aero position
- Sunday: Main Run (45mins)
- Easy running in Zone 2
- Week 18: Taper and Race Week (2:00hrs plus finish time)
- Monday: Steady Bike (25mins)
- 25 mins steady riding in aero position
- Tuesday: Intense Run (25mins)
- Mostly easy running with some 30sec pick ups
- Wednesday: Main Swim (30mins)
- Mostly easy swimming with sighting drills, in open water if possible
- Thursday: Intense Bike (20mins)
- Short ride with race pace pick ups
- Friday: Swim Primer (20mins)
- Open water swim with sighting drills
- Saturday: Bike Primer (20mins)
- Easy riding in Zone 2, spinning out the legs
- Saturday: Run Brick Primer (10mins)
- 10 mins easy running with a few 30sec pick ups to race pace
- Sunday: Race day! Go crush your goals!
-
- Week 1: Adapt to Baseline Training (10:00hrs)
- Monday: Steady Bike (30mins)
- Progressive bike with 9 min intervals easy, moderate, and steady
- Tuesday: Intense Run (30min)
- Intervals of 30sec to 8min
- Wednesday: Main Swim (60min)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Thursday: Intense Bike
- Intervals of 30sec to 8min
- Friday: Steady Swim (60min)
- 60 mins steady swimming
- Saturday: Main Bike (240min)
- Low-intensity ride
- Sunday: Main Run (90min)
- Longest run of the week; long, low intensity
- Week 2: Recovery and FTP Testing (7:25hrs)
- Monday: Steady Bike (35mins)
- Progressive bike with 9 min intervals easy, moderate, and steady
- Tuesday: Intense Run (30min)
- Intervals of 30sec to 8min
- Wednesday: Main Swim (60min)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Thursday: Intense Bike (30mins)
- Intervals of 30sec to 8min
- Friday: Steady Swim (60min)
- 60 mins steady swimming
- Saturday: FTP Test (60mins)
- FTP Ramp Test. We recommend using the Zwift Ramp Test but you can do this on your own manually. Enter that number into your training settings in the MOTTIV app.
- Sunday: Main Run (40min)
- Longest run of the week; long, low intensity
- Week 3: Adapt to Ironman Training (12:00hrs)
- Monday: Technique Swim (60mins)
- 60 mins swimming with a focus on drills
- Tuesday: Intense Bike (60mins)
- High intensity interval ride
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (56mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (95mins)
- 95 mins steady riding
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (120mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (40mins)
- Easy running mostly in Zone 2 with some race pace intervals
- Sunday: Main Run (105mins)
- Easy running in Zone 2
- Week 4: Build Ironman Specific Fitness (12:30hrs)
- Monday: Technique Swim (60mins)
- 60 mins swimming with a focus on drills
- Tuesday: Intense Bike (60mins)
- High intensity interval ride
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (61mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (95mins)
- 95 mins steady riding
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (150mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (40mins)
- Easy running mostly in Zone 2 with some race pace intervals
- Sunday: Main Run (105mins)
- Easy running in Zone 2
- Week 5: Recovery Week (8:00hrs)
- Monday: Technique Swim (45mins)
- 60 mins swimming with a focus on drills
- Tuesday: Intense Bike (43mins)
- High intensity interval ride
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (45mins)
- Progression run workout
- Thursday: Steady Bike (60mins)
- 60 mins steady riding
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Steady Swim (45mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (80mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (25mins)
- Easy running mostly in Zone 2 with some short intervals
- Sunday: Main Run (60mins)
- Easy running in Zone 2
- Week 6: Adapt to Ironman Training Load (12:45hrs)
- Monday: Technique Swim (60mins)
- 60 mins swimming with a focus on drills
- Tuesday: Intense Bike (50mins)
- High intensity interval ride
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (55mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (80mins)
- 80 mins steady riding
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (165mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (40mins)
- Steady running mostly in Zone 2 with short race paced intervals
- Sunday: Main Run (105mins)
- Easy running in Zone 2
- Week 7: Build Ironman Specific Fitness (13:30hrs)
- Monday: Technique Swim (60mins)
- 60 mins swimming with a focus on drills
- Tuesday: Intense Bike (50mins)
- High intensity interval ride
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (52mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (86mins)
- 86 mins steady riding
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (205mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (40mins)
- Easy running mostly in Zone 2 with some race paced intervals
- Sunday: Main Run (105mins)
- Easy running in Zone 2
- Week 8: Recovery and Run Testing (9:15hrs)
- Monday: Technique Swim (45mins)
- 45 mins swimming with a focus on drills
- Tuesday: Intense Bike (41mins)
- High intensity interval ride
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (50mins)
- Running time trial. 3 km (1.86 mi) Run this distance as fast as possible. Run the remainder of the run in Z2 until you reach a 45 min total run. Enter your time in the MOTTIV app to get up to date personalized paces for all of your run workouts.
- Thursday: Steady Bike (55mins)
- 55 mins steady riding
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Steady Swim (45mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (120mins)
- 120 mins Zone 2 riding
- Saturday: Main Brick Run (30mins)
- Easy running mostly in Zone 2 with some race paced intervals
- Sunday: Main Run (90mins)
- Easy running in Zone 2
- Week 9: Adapt to New Training Load (13:45hrs)
- Monday: Technique Swim (60mins)
- 60 mins swimming with a focus on drills
- Tuesday: Intense Bike (60mins)
- High intensity interval ride
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (60mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (87mins)
- 87 mins steady riding
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (225mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (30mins)
- Easy running mostly in Zone 2 immediately after main bike, with some race pace intervals
- Sunday: Main Run (120mins)
- Easy running in Zone 2
- Week 10: Build Race Specific Fitness (14:30hrs)
- Monday: Technique Swim (60mins)
- 60 mins swimming with a focus on drills
- Tuesday: Intense Bike (60mins)
- High intensity interval ride
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (60mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (87mins)
- 87 mins steady riding
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (255mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (30mins)
- Run at or above target race pace after main bike
- Sunday: Main Run (135mins)
- Easy running in Zone 2
- Week 11: Adapt to Ironman Training Load (15:50hrs)
- Monday: Technique Swim (60mins)
- 60 mins swimming with a focus on drills
- Tuesday: Intense Bike (58mins)
- High intensity interval ride with surges
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (50mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (90mins)
- 90 mins steady riding with a few longer Zone 4 efforts
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 100-600m/y
- Saturday: Main Bike (270mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (45mins)
- Easy run right after bike
- Sunday: Main Run (135mins)
- Easy running in Zone 2
- Week 12: Build Race Specific Fitness (15:45hrs)
- Monday: Technique Swim (60mins)
- 60 mins swimming with a focus on drills
- Tuesday: Intense Bike (60mins)
- High intensity interval ride with work in Zones 4-5
- Tuesday: Brick Run (30mins)
- 25 mins marathon pace running right after bike
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (53mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (90mins)
- 90 mins steady riding with a few longer Zone 4 efforts
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 100-600m/y
- Saturday: Main Bike (300mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (45mins)
- Easy run right after bike
- Sunday: Main Run (150mins)
- Easy running in Zone 2
- Week 13: Recovery Week (11:00hrs)
- Monday: Technique Swim (45mins)
- 45 mins swimming with a focus on drills
- Tuesday: Intense Bike (54mins)
- High intensity interval ride
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 50-200m/y
- Wednesday: Intense Run (45mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (55mins)
- 55 mins steady riding with short Zone 3 intervals
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Steady Swim (45mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (180mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (30mins)
- Easy running in Zone 2
- Sunday: Main Run (90mins)
- Easy running in Zone 2
- Week 14: Adapt to Ironman Training Load (16:15hrs)
- Monday: Technique Swim (60mins)
- 60 mins swimming with a focus on drills
- Tuesday: Intense Bike (56mins)
- High intensity interval ride with work in Zone 4
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (58mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (76mins)
- 76 mins steady riding with a few longer Zone 3 efforts
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 100-600m/y
- Saturday: Main Bike (320mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (50mins)
- Run right after bike with a few race pace intervals
- Sunday: Main Run (150mins)
- Easy running in Zone 2
- Week 15: Build Ironman Specific Fitness (16:50hrs)
- Monday: Technique Swim (60mins)
- 60 mins swimming with a focus on drills
- Tuesday: Intense Bike (56mins)
- High intensity interval ride with work in Zone 4
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (62mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (76mins)
- 76 mins steady riding with a few longer Zone 3 efforts
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 100-600m/y
- Saturday: Main Bike (345mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (50mins)
- Run right after bike with a few race pace intervals
- Sunday: Main Run (180mins)
- Split Run: Run #1 120mins; run #2: 60mins
- Week 16: Adapt to Ironman Training Load (17:30hrs)
- Monday: Technique Swim (60mins)
- 60 mins swimming with a focus on drills
- Tuesday: Intense Bike (57mins)
- High intensity interval ride with work in Zone 4
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (70mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (80mins)
- 80 mins steady riding with a few Zone 4 efforts
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 100-600m/y
- Saturday: Main Bike (300mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (45mins)
- Run right after bike with a few race pace intervals
- Sunday: Main Run (225mins)
- Split Run: Run #1 135mins; run #2: 90mins
- Week 17: Begin the Taper (3:15hrs)
- Monday: Technique Swim (40mins)
- Easy swimming with race simulation
- Tuesday: Intense Bike (30mins)
- High intensity interval ride with race simulations
- Wednesday: Main Swim (55mins)
- Mostly easy swimming with sighting drills, in open water if possible
- Wednesday: Intense Run (25mins)
- Mostly easy running with some 30sec pick ups
- Thursday: Steady Bike (25mins)
- 25 mins steady riding in aero position
- Thursday: Strength (35mins)
- 35 mins race prep strength training
- Friday: Steady Swim (40mins)
- Open water swim with sighting drills
- Saturday: Main Bike (60mins)
- Easy riding in Zone 2, in aero position
- Saturday: Main Brick Run (20mins)
- 20 mins easy running
- Sunday: Main Run (45mins)
- Easy running in Zone 2
- Week 18: Taper and Race Week (2:00hrs plus finish time)
- Monday: Technique Swim (40mins)
- Easy swimming with race simulation
- Tuesday: Intense Bike (20mins)
- Short ride with race pace pick ups
- Wednesday: Main Swim (30mins)
- Mostly easy swimming with sighting drills, in open water if possible
- Wednesday: Intense Run (25mins)
- Mostly easy running with some 30sec pick ups
- Thursday: Steady Bike (25mins)
- 25 mins steady riding in aero position
- Thursday: Race Week Mobility (10mins)
- Spend some time stretching and rolling out the muscles
- Friday: Swim Primer (20mins)
- Open water swim with sighting drills
- Saturday: Bike Primer (20mins)
- Easy riding in Zone 2, spinning out the legs
- Saturday: Run Brick Primer (10mins)
- 10 mins easy running with a few 30sec pick ups to race pace
- Sunday: Race day! Go crush your goals!
- Week 1: Adapt to Baseline Training (10:00hrs)
- Monday: Steady Bike (30mins)
- Progressive bike with 9 min intervals easy, moderate, and steady
- Tuesday: Intense Run (30min)
- Intervals of 30sec to 8min
- Wednesday: Main Swim (60min)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Thursday: Intense Bike
- Intervals of 30sec to 8min
- Thursday: Strength (35mins)
- MOTTIV Baseline Strength Workout
- Friday: Steady Swim (60min)
- 60 mins steady swimming
- Saturday: Main Bike (240min)
- Low-intensity ride
- Sunday: Main Run (90min)
- Longest run of the week; long, low intensity
- Week 2: Recovery and FTP Testing (8:15hrs)
- Monday: Steady Bike (35mins)
- Progressive bike with 9 min intervals easy, moderate, and steady
- Tuesday: Intense Run (30min)
- Intervals of 30sec to 8min
- Wednesday: Main Swim (60min)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Thursday: Intense Bike (30mins)
- Intervals of 30sec to 8min
- Thursday: Strength (35mins)
- MOTTIV Baseline Strength Workout
- Friday: Steady Swim (60min)
- 60 mins steady swimming
- Saturday: FTP Test (60mins)
- FTP Ramp Test. We recommend using the Zwift Ramp Test but you can do this on your own manually. Enter that number into your training settings in the MOTTIV app.
- Sunday: Main Run (40min)
- Longest run of the week; long, low intensity
- Week 3: Adapt to Ironman Training (14:00hrs)
- Monday: Technique Swim (60mins)
- 60 mins swimming with a focus on drills
- Monday: Mobility (30mins)
- 30 min mobility or easy yoga
- Tuesday: Intense Bike (60mins)
- High intensity interval ride
- Tuesday: Brick Run (20mins)
- 20 mins easy running right after bike
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (56mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (95mins)
- 95 mins steady riding
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Recovery Bike (75mins)
- Easy riding in Zone 1-2
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (120mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (40mins)
- Easy running mostly in Zone 2 with some race pace intervals
- Sunday: Main Run (105mins)
- Easy running in Zone 2
- Week 4: Build Ironman Specific Fitness (14:30hrs)
- Monday: Technique Swim (60mins)
- 60 mins swimming with a focus on drills
- Monday: Mobility (30mins)
- 30 min mobility or easy yoga
- Tuesday: Intense Bike (60mins)
- High intensity interval ride
- Tuesday: Brick Run (20mins)
- 20 mins easy running right after bike
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (61mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (95mins)
- 95 mins steady riding
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Recovery Bike (75mins)
- Easy riding in Zone 1-2
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (150mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (40mins)
- Easy running mostly in Zone 2 with some race pace intervals
- Sunday: Main Run (105mins)
- Easy running in Zone 2
- Week 5: Recovery Week (10:00hrs)
- Monday: Technique Swim (45mins)
- 60 mins swimming with a focus on drills
- Monday: Mobility (35mins)
- 35 min mobility or easy yoga
- Tuesday: Intense Bike (43mins)
- High intensity interval ride
- Tuesday: Brick Run (15mins)
- 15 mins easy running right after bike
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (45mins)
- Progression run workout
- Thursday: Steady Bike (60mins)
- 60 mins steady riding
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Recovery Bike (75mins)
- Easy riding in Zone 1-2
- Friday: Steady Swim (45mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (80mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (25mins)
- Easy running mostly in Zone 2 with some short intervals
- Sunday: Main Run (60mins)
- Easy running in Zone 2
- Week 6: Adapt to Ironman Training Load (14:45hrs)
- Monday: Technique Swim (60mins)
- 60 mins swimming with a focus on drills
- Monday: Mobility (30mins)
- 30 min mobility or easy yoga
- Tuesday: Intense Bike (50mins)
- High intensity interval ride
- Tuesday: Brick Run (25mins)
- 25 mins easy running right after bike
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (55mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (80mins)
- 80 mins steady riding
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Recovery Bike (90mins)
- Easy riding in Zone 1-2
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (165mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (40mins)
- Steady running mostly in Zone 2 with short race paced intervals
- Sunday: Main Run (105mins)
- Easy running in Zone 2
- Week 7: Build Ironman Specific Fitness (15:30hrs)
- Monday: Technique Swim (60mins)
- 60 mins swimming with a focus on drills
- Monday: Mobility (30mins)
- 30 min mobility or easy yoga
- Tuesday: Intense Bike (50mins)
- High intensity interval ride
- Tuesday: Brick Run (25mins)
- 25 mins easy running right after bike
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (52mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (86mins)
- 86 mins steady riding
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Recovery Bike (90mins)
- Easy riding in Zone 1-2
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (205mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (40mins)
- Easy running mostly in Zone 2 with some race paced intervals
- Sunday: Main Run (105mins)
- Easy running in Zone 2
- Week 8: Recovery and Run Testing (11:15hrs)
- Monday: Technique Swim (45mins)
- 45 mins swimming with a focus on drills
- Monday: Mobility (35mins)
- 35 min mobility or easy yoga
- Tuesday: Intense Bike (41mins)
- High intensity interval ride
- Tuesday: Brick Run (15mins)
- 15 mins easy running right after bike
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (50mins)
- Running time trial. 3 km (1.86 mi) Run this distance as fast as possible. Run the remainder of the run in Z2 until you reach a 45 min total run. Enter your time in the MOTTIV app to get up to date personalized paces for all of your run workouts.
- Thursday: Steady Bike (55mins)
- 55 mins steady riding
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Recovery Bike (90mins)
- Easy riding in Zone 1-2
- Friday: Steady Swim (45mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (120mins)
- 120 mins easy riding in Zone 2
- Saturday: Main Brick Run (30mins)
- Easy running mostly in Zone 2 with some race paced intervals
- Sunday: Main Run (90mins)
- Easy running in Zone 2
- Week 9: Adapt to New Training Load (15:45hrs)
- Monday: Technique Swim (60mins)
- 60 mins swimming with a focus on drills
- Monday: Mobility (30mins)
- 30 min mobility or easy yoga
- Tuesday: Intense Bike (60mins)
- High intensity interval ride
- Tuesday: Brick Run (30mins)
- 25 mins easy running right after bike
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (60mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (87mins)
- 87 mins steady riding
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Recovery Bike (60mins)
- Easy riding in Zone 1-2
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (225mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (30mins)
- Easy running mostly in Zone 2 immediately after main bike, with some race pace intervals
- Sunday: Main Run (120mins)
- Easy running in Zone 2
- Week 10: Build Race Specific Fitness (16:30hrs)
- Monday: Technique Swim (60mins)
- 60 mins swimming with a focus on drills
- Monday: Mobility (30mins)
- 30 min mobility or easy yoga
- Tuesday: Intense Bike (60mins)
- High intensity interval ride
- Tuesday: Brick Run (30mins)
- 25 mins easy running right after bike
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (60mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (87mins)
- 87 mins steady riding
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Recovery Bike (60mins)
- Easy riding in Zone 1-2
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (255mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (30mins)
- Run at or above target race pace after main bike
- Sunday: Main Run (135mins)
- Easy running in Zone 2
- Week 11: Adapt to Ironman Training Load (17:50hrs)
- Monday: Technique Swim (60mins)
- 60 mins swimming with a focus on drills
- Monday: Mobility (30mins)
- 30 min mobility or easy yoga
- Tuesday: Intense Bike (58mins)
- High intensity interval ride with surges
- Tuesday: Brick Run (30mins)
- 25 mins marathon pace running right after bike
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (50mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (90mins)
- 90 mins steady riding with a few longer Zone 4 efforts
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Recovery Bike (60mins)
- Easy riding in Zone 1-2
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 100-600m/y
- Saturday: Main Bike (270mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (45mins)
- Easy run right after bike
- Sunday: Main Run (135mins)
- Easy running in Zone 2
- Week 12: Build Race Specific Fitness (17:45hrs)
- Monday: Technique Swim (60mins)
- 60 mins swimming with a focus on drills
- Monday: Mobility (30mins)
- 30 min mobility or easy yoga
- Tuesday: Intense Bike (60mins)
- High intensity interval ride with work in Zones 4-5
- Tuesday: Brick Run (30mins)
- 25 mins marathon pace running right after bike
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (53mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (90mins)
- 90 mins steady riding with a few longer Zone 4 efforts
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Recovery Bike (60mins)
- Easy riding in Zone 1-2
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 100-600m/y
- Saturday: Main Bike (300mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (45mins)
- Easy run right after bike
- Sunday: Main Run (150mins)
- Easy running in Zone 2
- Week 13: Recovery Week (13:00hrs)
- Monday: Technique Swim (45mins)
- 45 mins swimming with a focus on drills
- Monday: Mobility (35mins)
- 35 min mobility or easy yoga
- Tuesday: Intense Bike (54mins)
- High intensity interval ride
- Tuesday: Brick Run (20mins)
- 20 mins easy running right after bike
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 50-200m/y
- Wednesday: Intense Run (45mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (55mins)
- 55 mins steady riding with short Zone 3 intervals
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Recovery Bike (60mins)
- Very easy riding in Zone 1-2
- Friday: Steady Swim (45mins)
- Slightly shorter than main swim. Intervals of 200-800m/y
- Saturday: Main Bike (180mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (30mins)
- Easy running in Zone 2
- Sunday: Main Run (90mins)
- Easy running in Zone 2
- Week 14: Adapt to Ironman Training Load (18:15hrs)
- Monday: Technique Swim (60mins)
- 60 mins swimming with a focus on drills
- Monday: Mobility (30mins)
- 30 min mobility or easy yoga
- Tuesday: Intense Bike (56mins)
- High intensity interval ride with work in Zone 4
- Tuesday: Brick Run (30mins)
- 30 mins marathon pace running right after bike
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (58mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (76mins)
- 76 mins steady riding with a few longer Zone 3 efforts
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Recovery Bike (60mins)
- Easy riding in Zone 1-2
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 100-600m/y
- Saturday: Main Bike (320mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (50mins)
- Run right after bike with a few race pace intervals
- Sunday: Main Run (150mins)
- Easy running in Zone 2
- Week 15: Build Race Specific Fitness (19:45hrs)
- Monday: Technique Swim (60mins)
- 60 mins swimming with a focus on drills
- Monday: Mobility (30mins)
- 30 min mobility or easy yoga
- Tuesday: Intense Bike (57mins)
- High intensity interval ride with work in Zone 4
- Tuesday: Brick Run (30mins)
- 30 mins marathon pace running right after bike
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (70mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (95mins)
- 95 mins steady riding with a few Zone 4 efforts
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Recovery Bike (90mins)
- Easy riding in Zone 1-2
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 100-600m/y
- Saturday: Main Bike (300mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (30mins)
- Run right after bike with a few race pace intervals
- Sunday: Main Run (240mins)
- Split Run: Run #1 150mins; run #2: 90mins
- Week 16: Peak Ironman Training (19:00hrs)
- Monday: Technique Swim (60mins)
- 60 mins swimming with a focus on drills
- Monday: Mobility (30mins)
- 30 min mobility or easy yoga
- Tuesday: Intense Bike (55mins)
- High intensity interval ride with work in Zone 4
- Tuesday: Brick Run (30mins)
- 30 mins marathon pace running right after bike
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (80mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (85mins)
- 85 mins steady riding with a few Zone 4 efforts
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Recovery Bike (90mins)
- Easy riding in Zone 1-2
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 100-600m/y
- Saturday: Main Bike (300mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (45mins)
- Run right after bike with a few race pace intervals
- Sunday: Main Run (180mins)
- Easy running in Zone 2
- Week 17: Peak Ironman Training (19:00hrs)
- Monday: Technique Swim (60mins)
- 60 mins swimming with a focus on drills
- Monday: Mobility (30mins)
- 30 min mobility or easy yoga
- Tuesday: Intense Bike (55mins)
- High intensity interval ride with work in Zone 4
- Tuesday: Brick Run (30mins)
- 30 mins marathon pace running right after bike
- Wednesday: Main Swim (90mins)
- Biggest, fastest swim of the week. Intervals of 100-400m/y
- Wednesday: Intense Run (80mins)
- Run workout with tempo intervals
- Thursday: Steady Bike (85mins)
- 85 mins steady riding with a few Zone 4 efforts
- Thursday: Strength (35mins)
- 35 mins tri-specific strength training
- Friday: Recovery Bike (90mins)
- Easy riding in Zone 1-2
- Friday: Steady Swim (60mins)
- Slightly shorter than main swim. Intervals of 100-600m/y
- Saturday: Main Bike (300mins)
- Easy riding in Zone 2
- Saturday: Main Brick Run (45mins)
- Run right after bike with a few race pace intervals
- Sunday: Main Run (180mins)
- Easy running in Zone 2
- Week 18: Taper and Race Week (3:00hrs plus finish time)
- Monday: Technique Swim (40mins)
- Easy swimming with race simulation
- Monday: Mobility (30mins)
- 30 min mobility or easy yoga
- Tuesday: Intense Bike (20mins)
- Short ride with race pace pick ups
- Tuesday: Brick Run (10mins)
- 10 mins easy running right after bike
- Wednesday: Main Swim (30mins)
- Mostly easy swimming with sighting drills, in open water if possible
- Wednesday: Intense Run (25mins)
- Mostly easy running with some 30sec pick ups
- Thursday: Steady Bike (25mins)
- 25 mins steady riding in aero position
- Thursday: Bonus Race Week Mobility (10mins)
- Spend some time stretching and rolling out the muscles
- Friday: Recovery Bike (30mins)
- No effort, feel-good ride
- Friday: Swim Primer (20mins)
- Open water swim with sighting drills
- Saturday: Bike Primer (20mins)
- Easy riding in Zone 2, spinning out the legs
- Saturday: Run Brick Primer (10mins)
- 10 mins easy running with a few 30sec pick ups to race pace
- Sunday: Race day! Go crush your goals!
To train for an IRONMAN you can absolutely use the very basic training plans outlined above. But, if you want a personalized program designed for your abilities, goals, and schedule, with comprehensive details for every part of every single workout — check out the MOTTIV training app, built on the training philosophies of coaches who know exactly what it takes for amateur triathletes to reach their endurance race goals.
Frequently Asked Questions (FAQ)
Q: Who is this plan designed for?
A: Our Free 18 Week Ironman Triathlon Training Plan is designed for athletes at beginner, intermediate, and advanced levels who want to complete a long-distance event. You can start completely from scratch; this plan will help you build the necessary endurance and skills over time.
Q: What kind of strength work is included in the training plan for beginners?
A: The training plan for beginners includes strength training and mobility exercises that focus on key muscle groups used in triathlons, helping to prevent injuries and improve overall performance.
Q: If I've never done a triathlon before, how should I approach this training plan?
A: If you've never participated in a triathlon, start with the beginner level of the training plan. It's designed to build your endurance and skills over time, ensuring that you don't get overwhelmed.
Q: How can I manage my training during hot weather?
A: During hot summer months, it's important to push your training times into the cooler parts of the day, stay hydrated, and consume electrolytes to. Remember, your training paces will be slower in hot weather.
Q: Can this training plan help me achieve a good time in my Ironman race?
A: Yes, by following the structured workouts and pacing strategies outlined in the plan, you'll improve your speed and endurance, which can lead to achieving a good time in your next race.
Q: What are some common challenges that a beginner might face in this plan?
A: Common challenges for beginners include managing fatigue, building up to longer distances, and potential knee issues. The biggest keys to preventing overtraining are to make sure you get 7.5 or more hours of sleep per night and dial back your training if you start feeling a lack of motivation.
Q: Will following this training plan help me become a better multisport athlete?
A: Absolutely! By following the training plan, you'll develop skills and endurance in swimming, cycling, and running, making you a more well-rounded multi-sport athlete.
Conclusion
Training for an Ironman triathlon is a transformative journey that will challenge you physically and mentally. "When I crossed the finish line of my first Ironman, I felt like a rock star. I blew my expectations out of the water and felt like I had become a true 'athlete,'" Jen recalls. With this 18 week training plan, you can build the necessary endurance, strength, and mental resilience to cross the finish line all on your own. Stick to the plan, stay motivated, and don't hesitate to adapt as needed.
Ready to begin? Sign up for your free personalized MOTTIV Ironman training plan today and start your path to conquering your first Ironman! Once you’ve achieved your race goal, you might want to take advantage of all the fitness you've built up and try to go faster at another race, perhaps with a more advanced training plan. This plan will build a lot of fitness that you can transfer into almost any race you want to tackle.
The world of triathlon is waiting for you! We can't wait to see what you accomplish.
