It All Starts With a Great Plan
Behind every great race there's a great training plan. If you’re looking for the best plan to help you achieve your race goals, you've come to the right place.
Developed by acclaimed triathlon writer and expert Matt Fitzgerald, Triathlete.com Online Training Plans are super time-efficient, easy to follow, and based on the most cutting-edge training methods.
And with 10 different levels for the Ironman distance, there’s a perfect fit for every triathlete, regardless of experience and ability level.
What You Get:
- A complete 24-week training plan that culminates in the race of your choice
- A personal training calendar powered by TrainingPeaks
- Daily workout reminders emailed to you daily
- Weekly tips and goals
- Supporting documents with information on workout intensity, strength training and more
Ironman Triathlon Training Plans By Matt Fitzgerald
click plan name for plan description
This plan offers the minimal training you need for a successful Ironman finish. And by successful I mean finishing strong, not limping across the line and falling on your face!
The Level 1 training plan features 9 workouts per week, with relatively short workouts during the week and all of the long ones crammed into the weekends. In the odd-numbered weeks you’ll do 3 swims, 3 rides, and 3 runs. In weeks 2, 6, and so forth, you will do a brick workout instead of a ride on Saturday, which effectively adds a fourth run to your schedule. In weeks 4, 8, and so forth, you will do a brick workout on Sunday instead of a run, which effectively adds a fourth ride to the schedule.
The plan is 24 weeks long, which is the optimal amount of specific preparation time for an Ironman. Each phase – base, build, and peak – is 8 weeks long. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. There are three optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half Ironman in Week 20.
The Level 1 plan begins with 4,300 yard of swimming, 2 hours and 45 minutes of cycling, and 1 hour and 51 minutes of running in Week 1. It peaks with 8,600 yards of swimming, 8 hours and 50 minutes of cycling, and 2 hours and 45 minutes of running in Week 22. (Note that, including the brick workout, this is a week with 4 rides and 3 runs, so the total cycling time is higher and the running time lower than in weeks 21 and 23.)
The Level 1 training plan features 9 workouts per week, with relatively short workouts during the week and all of the long ones crammed into the weekends. In the odd-numbered weeks you’ll do 3 swims, 3 rides, and 3 runs. In weeks 2, 6, and so forth, you will do a brick workout instead of a ride on Saturday, which effectively adds a fourth run to your schedule. In weeks 4, 8, and so forth, you will do a brick workout on Sunday instead of a run, which effectively adds a fourth ride to the schedule.
The plan is 24 weeks long, which is the optimal amount of specific preparation time for an Ironman. Each phase – base, build, and peak – is 8 weeks long. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. There are three optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half Ironman in Week 20.
The Level 1 plan begins with 4,300 yard of swimming, 2 hours and 45 minutes of cycling, and 1 hour and 51 minutes of running in Week 1. It peaks with 8,600 yards of swimming, 8 hours and 50 minutes of cycling, and 2 hours and 45 minutes of running in Week 22. (Note that, including the brick workout, this is a week with 4 rides and 3 runs, so the total cycling time is higher and the running time lower than in weeks 21 and 23.)
If your goal is to win an Ironman, or you wish to train as well as those who do win Ironmans, use this training plan.
In the Level 10 plan you will swim, cycle, and run each 4 times a week. This weekly workout schedule includes a bike-run brick workout, which takes place on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The plan is 24 weeks long. The base, build, and peak phases last 8 weeks apiece. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half Ironman in Week 20.
The Level 10 plan begins with 9,300 yards of swimming, 6 hours and 40 minutes of cycling, and 3 hours and 13 minutes of running in Week 1. It peaks with 15,375 yards of swimming, 11 hours and 20 minutes of cycling, and 5 hours and 30 minutes of running in Week 22.
In the Level 10 plan you will swim, cycle, and run each 4 times a week. This weekly workout schedule includes a bike-run brick workout, which takes place on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The plan is 24 weeks long. The base, build, and peak phases last 8 weeks apiece. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half Ironman in Week 20.
The Level 10 plan begins with 9,300 yards of swimming, 6 hours and 40 minutes of cycling, and 3 hours and 13 minutes of running in Week 1. It peaks with 15,375 yards of swimming, 11 hours and 20 minutes of cycling, and 5 hours and 30 minutes of running in Week 22.
Like the Level 2 training plans for shorter distances, this plan offers a small training “cushion” so you can start your Ironman with a little more certainty that you’re prepared to finish strong.
The Level 2 training plan features 9 workouts per week, with relatively short workouts during the week and all of the long ones crammed into the weekends. In the odd-numbered weeks you’ll do 3 swims, 3 rides, and 3 runs. In weeks 2, 6, and so forth, you will do a brick workout instead of a ride on Saturday, which effectively adds a fourth run to your schedule. In weeks 4, 8, and so forth, you will do a brick workout on Sunday instead of a run, which effectively adds a fourth ride to the schedule.
The plan is 24 weeks long, which is the optimal amount of specific preparation time for an Ironman. Each phase – base, build, and peak – is 8 weeks long. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. There are three optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half Ironman in Week 20.
The Level 2 plan begins with 4,700 yards of swimming, 3 hours and 5 minutes of cycling, and 2 hours and 1 minute of running in Week 1. It peaks with 9,100 yards of swimming, 9 hours and 30 minutes of cycling, and 2 hours and 47 minutes of running in Week 22. (Note that, including the brick workout, this is a week with 4 rides and 3 runs, so the total cycling time is higher and the running time lower than in weeks 21 and 23.)
The Level 2 training plan features 9 workouts per week, with relatively short workouts during the week and all of the long ones crammed into the weekends. In the odd-numbered weeks you’ll do 3 swims, 3 rides, and 3 runs. In weeks 2, 6, and so forth, you will do a brick workout instead of a ride on Saturday, which effectively adds a fourth run to your schedule. In weeks 4, 8, and so forth, you will do a brick workout on Sunday instead of a run, which effectively adds a fourth ride to the schedule.
The plan is 24 weeks long, which is the optimal amount of specific preparation time for an Ironman. Each phase – base, build, and peak – is 8 weeks long. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. There are three optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half Ironman in Week 20.
The Level 2 plan begins with 4,700 yards of swimming, 3 hours and 5 minutes of cycling, and 2 hours and 1 minute of running in Week 1. It peaks with 9,100 yards of swimming, 9 hours and 30 minutes of cycling, and 2 hours and 47 minutes of running in Week 22. (Note that, including the brick workout, this is a week with 4 rides and 3 runs, so the total cycling time is higher and the running time lower than in weeks 21 and 23.)
This plan is a good fit if you want to prepare for an Ironman on a time-efficient schedule of 9 workouts per week, but you’re prepared to handle 9 fairly challenging workouts.
The Level 3 training plan features relatively short workouts during the week and all of the long ones crammed into the weekends. In the odd-numbered weeks you’ll do 3 swims, 3 rides, and 3 runs. In weeks 2, 6, and so forth, you will do a brick workout instead of a ride on Saturday, which effectively adds a fourth run to your schedule. In weeks 4, 8, and so forth, you will do a brick workout on Sunday instead of a run, which effectively adds a fourth ride to the schedule.
The plan is 24 weeks long, which is the optimal amount of specific preparation time for an Ironman. Each phase – base, build, and peak – is 8 weeks long. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. There are three optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half Ironman in Week 20.
The Level 3 plan begins with 4,900 yard of swimming, 3 hours and 30 minutes of cycling, and 2 hours and 11 minutes of running in Week 1. It peaks with 9,600 yards of swimming, 10 hours and 20 minutes of cycling, and 2 hours and 54 minutes of running in Week 22. (Note that, including the brick workout, this is a week with 4 rides and 3 runs, so the total cycling time is higher and the running time lower than in weeks 21 and 23.)
The Level 3 training plan features relatively short workouts during the week and all of the long ones crammed into the weekends. In the odd-numbered weeks you’ll do 3 swims, 3 rides, and 3 runs. In weeks 2, 6, and so forth, you will do a brick workout instead of a ride on Saturday, which effectively adds a fourth run to your schedule. In weeks 4, 8, and so forth, you will do a brick workout on Sunday instead of a run, which effectively adds a fourth ride to the schedule.
The plan is 24 weeks long, which is the optimal amount of specific preparation time for an Ironman. Each phase – base, build, and peak – is 8 weeks long. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. There are three optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half Ironman in Week 20.
The Level 3 plan begins with 4,900 yard of swimming, 3 hours and 30 minutes of cycling, and 2 hours and 11 minutes of running in Week 1. It peaks with 9,600 yards of swimming, 10 hours and 20 minutes of cycling, and 2 hours and 54 minutes of running in Week 22. (Note that, including the brick workout, this is a week with 4 rides and 3 runs, so the total cycling time is higher and the running time lower than in weeks 21 and 23.)
The Level 4-6 Ironman training plans are custom made for those who want to do more than just finish an Ironman. Perhaps you are returning to an Ironman event you have done in the past and you want to better your time. Or maybe you even have an ambition to earn a qualifying slot for the Hawaii Ironman World Championship. These training plans will help you achieve such goals in a time efficient way that still allows you to please your boss and enjoy your family.
Choose the Level 4 training plan if you are not accustomed to a training load of 10 workouts per week (including a bike-run brick) but feel you are ready for such a schedule now.The plan features 3 swims, 3 rides, 3 runs, and a bike-run brick workout per week. The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The plan is 24 weeks long. The base, build, and peak phases last 8 weeks apiece. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half Ironman in Week 20.
The Level 4 plan begins with 4,750 yards of swimming, 4 hours and 45 minutes of cycling, and 2 hours and 23 minutes of running in Week 1. It peaks with 10,375 yards of swimming, 8 hours and 40 minutes of cycling, and 3 hours and 45 minutes of running in Week 22.
Choose the Level 4 training plan if you are not accustomed to a training load of 10 workouts per week (including a bike-run brick) but feel you are ready for such a schedule now.The plan features 3 swims, 3 rides, 3 runs, and a bike-run brick workout per week. The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The plan is 24 weeks long. The base, build, and peak phases last 8 weeks apiece. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half Ironman in Week 20.
The Level 4 plan begins with 4,750 yards of swimming, 4 hours and 45 minutes of cycling, and 2 hours and 23 minutes of running in Week 1. It peaks with 10,375 yards of swimming, 8 hours and 40 minutes of cycling, and 3 hours and 45 minutes of running in Week 22.
The Level 4-6 Ironman training plans are custom made for those who want to do more than just finish an Ironman. Perhaps you are returning to an Ironman event you have done in the past and you want to better your time. Or maybe you even have an ambition to earn a qualifying slot for the Hawaii Ironman World Championship. These training plans will help you achieve such goals in a time efficient way that still allows you to please your boss and enjoy your family.
The Level 5 training plan provides the perfect balance of challenging training and time efficiency. It features 3 swims, 3 rides, 3 runs, and a bike-run brick workout per week. The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The plan is 24 weeks long. The base, build, and peak phases last 8 weeks apiece. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half Ironman in Week 20.
The Level 5 plan begins with 5,400 yards of swimming, 5 hours and 10 minutes of cycling, and 2 hours and 33 minutes of running in Week 1. It peaks with 10,825 yards of swimming, 9 hours and 30 minutes of cycling, and 3 hours and 52 minutes of running in Week 22.
The Level 4-6 Ironman training plans are custom made for those who want to do more than just finish an Ironman. Perhaps you are returning to an Ironman event you have done in the past and you want to better your time. Or maybe you even have an ambition to earn a qualifying slot for the Hawaii Ironman World Championship. These training plans will help you achieve such goals in a time efficient way that still allows you to please your boss and enjoy your family.
If are not quite willing and able to take on the 11-workouts-per-week schedules in the Level 7-10 training plans, try this Level 6 training plan. It packs a lot of focused training into 10 weekly workouts.
The Level 6 plan features 3 swims, 3 rides, 3 runs, and a bike-run brick workout per week. The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The plan is 24 weeks long. The base, build, and peak phases last 8 weeks apiece. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half Ironman in Week 20.
The Level 6 plan begins with 5,850 yards of swimming, 5 hours and 50 minutes of cycling, and 2 hours and 53 minutes of running in Week 1. It peaks with 11,325 yards of swimming, 10 hours and 20 minutes of cycling, and 3 hours and 59 minutes of running in Week 22.
If are not quite willing and able to take on the 11-workouts-per-week schedules in the Level 7-10 training plans, try this Level 6 training plan. It packs a lot of focused training into 10 weekly workouts.
The Level 6 plan features 3 swims, 3 rides, 3 runs, and a bike-run brick workout per week. The bricks are scheduled on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The plan is 24 weeks long. The base, build, and peak phases last 8 weeks apiece. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half Ironman in Week 20.
The Level 6 plan begins with 5,850 yards of swimming, 5 hours and 50 minutes of cycling, and 2 hours and 53 minutes of running in Week 1. It peaks with 11,325 yards of swimming, 10 hours and 20 minutes of cycling, and 3 hours and 59 minutes of running in Week 22.
This training plan is designed to prepare you for maximum performance in an Ironman Triathlon, but assumes you do not quite have the time or ability to train as hard as the top pros.
In the Level 7 plan you will swim, cycle, and run each 4 times a week. This weekly workout schedule includes a bike-run brick workout, which takes place on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The plan is 24 weeks long. The base, build, and peak phases last 8 weeks apiece. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half Ironman in Week 20.
The Level 7 training plan begins with 7,300 yards of swimming, 5 hours and 15 minutes of cycling, and 2 hours and 38 minutes of running in Week 1. It peaks with 13,625 yards of swimming, 10 hours and 20 minutes of cycling, and 4 hours and 44 minutes of running in Week 22.
In the Level 7 plan you will swim, cycle, and run each 4 times a week. This weekly workout schedule includes a bike-run brick workout, which takes place on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The plan is 24 weeks long. The base, build, and peak phases last 8 weeks apiece. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half Ironman in Week 20.
The Level 7 training plan begins with 7,300 yards of swimming, 5 hours and 15 minutes of cycling, and 2 hours and 38 minutes of running in Week 1. It peaks with 13,625 yards of swimming, 10 hours and 20 minutes of cycling, and 4 hours and 44 minutes of running in Week 22.
Choose this plan if you are experienced at the Ironman distance, you want to take your performance to the next level, and you're preapred to devote 18 average weekly hours to training.
In the Level 8 plan you will swim, cycle, and run each 4 times a week. This weekly workout schedule includes a bike-run brick workout, which takes place on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The plan is 24 weeks long. The base, build, and peak phases last 8 weeks apiece. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half Ironman in Week 20.
The Level 8 plan begins with 8,100 yards of swimming, 5 hours and 40 minutes of cycling, and 2 hours and 48 minutes of running in Week 1. It peaks with 14,425 yards of swimming, 10 hours and 35 minutes of cycling, and 4 hours and 58 minutes of running in Week 22.
In the Level 8 plan you will swim, cycle, and run each 4 times a week. This weekly workout schedule includes a bike-run brick workout, which takes place on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The plan is 24 weeks long. The base, build, and peak phases last 8 weeks apiece. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half Ironman in Week 20.
The Level 8 plan begins with 8,100 yards of swimming, 5 hours and 40 minutes of cycling, and 2 hours and 48 minutes of running in Week 1. It peaks with 14,425 yards of swimming, 10 hours and 35 minutes of cycling, and 4 hours and 58 minutes of running in Week 22.
When training toward the upper limits of what the human body can handle it’s all too easy to become overtrained. Choose this plan if you feel you could train as hard as anyone for an Ironman but want to be careful you don’t overtrain.
In the Level 9 plan you will swim, cycle, and run each 4 times a week. This weekly workout schedule includes a bike-run brick workout, which takes place on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The plan is 24 weeks long. The base, build, and peak phases last 8 weeks apiece. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half Ironman in Week 20.
The Level 9 plan begins with 8,500 yards of swimming, 6 hours and 10 minutes of cycling, and 3 hours and 3 minutes of running in Week 1. It peaks with 14,725 yards of swimming, 11 hours and 5 minutes of cycling, and 5 hours and 14 minutes of running in Week 22.
In the Level 9 plan you will swim, cycle, and run each 4 times a week. This weekly workout schedule includes a bike-run brick workout, which takes place on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The plan is 24 weeks long. The base, build, and peak phases last 8 weeks apiece. Every fourth week is a recovery week and the final 2 weeks constitute a tapering period. There are 3 optional tune-up races scheduled: a sprint in Week 12, and Olympic distance event in Week 16, and a half Ironman in Week 20.
The Level 9 plan begins with 8,500 yards of swimming, 6 hours and 10 minutes of cycling, and 3 hours and 3 minutes of running in Week 1. It peaks with 14,725 yards of swimming, 11 hours and 5 minutes of cycling, and 5 hours and 14 minutes of running in Week 22.
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