Training Plan for AQUABIKE: IRONMAN Distance (10 Weeks, Sunday Race, Reusable)

enduranceworks aquabike training plansCommit. Train. Perspire. Believe. Overcome. Achieve.

The primary goal of this 10-week training plan is to prepare you to EXCEL in your IRONMAN-distance AQUABIKE (2.4-mile Swim / 112-mile Bike) race.

Crafted by USA Triathlon-certified coach and former pro triathlete David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from dozens of Half and Full IRONMAN distance finishes (5 overall wins, 8:51 PR at IRONMAN distance) and his success coaching hundreds of triathletes.

Starting 10 weeks before your goal race, this plan progresses through two build periods (11.5 - 15.5 hrs per week) prior to peaking and tapering. Each week contains 3x swim (Tu, F, Su), 3-4x bike workouts (W, Th, Sa, Su) and 3 optional strength workouts with the option to swap workout days per your schedule. You will build up to: 4,000 yards (or meters) swimming and 5-6 hrs biking. Your long ride is Saturday and day off is Monday. Although not necessary, we recommend using a heart rate monitor in conjunction with perceived effort; you may use a power meter as well.

Prior to using this plan, you should be able to complete the following workouts:

  • Swim: 750 meters or yards continuously
  • Bike: 2 hours

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.

For more information about this plan, please DOWNLOAD the Description Document.

Questions? Please visit us on the web at enduranceworks.net or email David directly at: david@enduranceworks.net.

david glover coaching certifications

Please note:

  • This training plan starts any Monday or can be set to end on race day. You can also reuse this training plan for future races.
  • This plan version assumes your target race is on a Sunday. If your race is on Saturday, please select our "Saturday Race" plan.
  • IRONMAN® and IRONMAN 70.3® are registered trademarks of World Triathlon Corporation (WTC).

Get the latest news

Join Us