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Matt Fitzgerald
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The Cutting Edge Runner, Pace-based Running Plans - These plans use "pace zones" to prescribe intensity. Find your pace zones using our PZI TM chart. With a Garmin Forerunner, treadmill or other speed & distance watch, you can follow these plans and get the most out of your training hardware, and the most out of your time! You'll receive a .TCX file by email when you purchase a plan, read our how-to guide to sync it with your Garmin. Be sure to download TrainingPeaks Device Agent for a totally interactive experience.
Triathlete Magazine's Essential Triathlon Training Plans (do not include a .tcx file for loading into a Garmin device)-
These plans are in cooperation with Triathlete Magazine, the world's largest and most respected triathlon publication. There are 40 complete plans for every level of triathlete, from newbies to pros, and for every distance, from sprints to Ironman. Each plan was designed by Matt Fitzgerald, a Triathlete contributing writer and author of Triathlete Magazine's Complete Triathlon Book and Triathlete Magazine's Essential Week-by-Week Training Guide.
Plan Names and Descriptions
click plan name for plan description
This training plan is designed for first-time half Ironman participants who want to do just enough training for a successful finish.
The plan is 20 weeks long. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick.
Every fourth week is a recovery week. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). The final 10 days of each plan constitute a tapering period.
The plan begins with 3,900 yards of swimming, 2 hours and 45 minutes of cycling, and 1 hour and 45 minutes of running in Week 1. It peaks with 6,700 yards of swimming, 5 hours and 20 minutes of cycling, and 3 hours and 7 minutes of running in Week 17.
The plan is 20 weeks long. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick.
Every fourth week is a recovery week. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). The final 10 days of each plan constitute a tapering period.
The plan begins with 3,900 yards of swimming, 2 hours and 45 minutes of cycling, and 1 hour and 45 minutes of running in Week 1. It peaks with 6,700 yards of swimming, 5 hours and 20 minutes of cycling, and 3 hours and 7 minutes of running in Week 17.
The Level 8-10 training plans are designed for those who are looking to achieve a lifetime peak performance at the half-Ironman distance. If time is no object and you have trained as much as 18 to 20 hours a week in the past, then choose this Level 10 training plan.
The plan is 20 weeks long and comprise an 8-week base phase, a 6-week build phase, and a 6-week peak phase. It includes two optional tune-up races: a sprint at the end of Week 12 and an Olympic distance race at the end of Week 16. Every fourth week is a recovery week and the last 10 days constitute a tapering period.
You will train 4 times per week in each discipline. This includes a weekly bike-run brick workout. The brick falls on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The Level 10 plan begins with 8,500 yards of swimming, 6 hours and 15 minutes of cycling, and 2 hours and 56 minutes of running in Week 1. It peaks with 12,850 yards of swimming, 10 hours and 10 minutes of cycling, and 4 hours and 55 minutes of running in Week 17.
The plan is 20 weeks long and comprise an 8-week base phase, a 6-week build phase, and a 6-week peak phase. It includes two optional tune-up races: a sprint at the end of Week 12 and an Olympic distance race at the end of Week 16. Every fourth week is a recovery week and the last 10 days constitute a tapering period.
You will train 4 times per week in each discipline. This includes a weekly bike-run brick workout. The brick falls on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The Level 10 plan begins with 8,500 yards of swimming, 6 hours and 15 minutes of cycling, and 2 hours and 56 minutes of running in Week 1. It peaks with 12,850 yards of swimming, 10 hours and 10 minutes of cycling, and 4 hours and 55 minutes of running in Week 17.
If you can handle the Level 1 plan, which prescribes the minimum training needed for a successful half-Ironman finish, you can probably handle this plan, which offers a little more than the minimum.
The plan is 20 weeks long. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick.
Every fourth week is a recovery week. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). The final 10 days of each plan constitute a tapering period.
The Level 2 plan begins with 4,300 yards of swimming, 3 hours and 5 minutes of cycling, and 1 hour and 55 minutes of running in Week 1. It peaks with 6,700 yards of swimming, 5 hours and 55 minutes of cycling, and 3 hours and 19 minutes of running in Week 17.
The plan is 20 weeks long. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick.
Every fourth week is a recovery week. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). The final 10 days of each plan constitute a tapering period.
The Level 2 plan begins with 4,300 yards of swimming, 3 hours and 5 minutes of cycling, and 1 hour and 55 minutes of running in Week 1. It peaks with 6,700 yards of swimming, 5 hours and 55 minutes of cycling, and 3 hours and 19 minutes of running in Week 17.
This training plan will prepare you for a successful half-
Ironman finish in 20 weeks. Choose this plan if you are starting with a decent level of triathlon fitness but you want to follow a training plan with a manageable schedule of 9 workouts per week.
The Level 3 plan is 20 weeks long. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick.
Every fourth week is a recovery week. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). The final 10 days of each plan constitute a tapering period.
The Level 3 plan begins with 4,500 yards of swimming, 3 hours and 30 minutes of cycling, and 2 hours of running in Week 1. It peaks with 7,550 yards of swimming, 6 hours and 30 minutes of cycling, and 3 hours and 36 minutes of running in Week 17.
Ironman finish in 20 weeks. Choose this plan if you are starting with a decent level of triathlon fitness but you want to follow a training plan with a manageable schedule of 9 workouts per week.
The Level 3 plan is 20 weeks long. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick.
Every fourth week is a recovery week. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). The final 10 days of each plan constitute a tapering period.
The Level 3 plan begins with 4,500 yards of swimming, 3 hours and 30 minutes of cycling, and 2 hours of running in Week 1. It peaks with 7,550 yards of swimming, 6 hours and 30 minutes of cycling, and 3 hours and 36 minutes of running in Week 17.
This training plan will prepare you for a successful half-
Ironman finish in 20 weeks. It will be a good fit for you if your half-Ironman goal is more ambitious than just finishing, yet time efficiency is very important to you in your training.
The Level 3 plan is 20 weeks long. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick.
Every fourth week is a recovery week. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). The final 10 days of each plan constitute a tapering period.
The Level 4 plan begins with 4,900 yards of swimming, 3 hours 55 minutes of cycling, and 2 hours and 15 minutes of running in Week 1. It peaks with 8,000 yards of swimming, 7 hours and 5 minutes of cycling, and 3 hours and 53 minutes of running in Week 17.
Ironman finish in 20 weeks. It will be a good fit for you if your half-Ironman goal is more ambitious than just finishing, yet time efficiency is very important to you in your training.
The Level 3 plan is 20 weeks long. It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase. Odd-numbered training weeks include 3 swims, 3 rides, and 3 runs. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. Weeks 4, 8 and so forth include 3 swims, 3 rides, 2 runs, and a bike-run brick.
Every fourth week is a recovery week. Optional tune-up triathlons are scheduled in Week 12 (sprint) and Week 16 (Olympic distance). The final 10 days of each plan constitute a tapering period.
The Level 4 plan begins with 4,900 yards of swimming, 3 hours 55 minutes of cycling, and 2 hours and 15 minutes of running in Week 1. It peaks with 8,000 yards of swimming, 7 hours and 5 minutes of cycling, and 3 hours and 53 minutes of running in Week 17.
This training plan is best suited to triathletes aiming to better their performance in previous half Ironmans using a highly time-efficient training plan.
The Level 5 plan is 20 weeks long and comprises an 8-week base phase and 6-week build and peak phases. A typical training week includes 3 swims, 3 rides, 3 runs, and a bike-run brick workout. The brick workouts fall on Wednesday in odd-numbered weeks and on Saturday in even-numbered weeks. Every fourth week is a recovery week. The final 10 days of the plan constitute a taper period.
Two tune-up races are scheduled. A sprint race is schedule in Week 12 and an Olympic distance race in Week 16. If you are unable to find opportunities for tune-up races you will do additional brick workouts instead.
The plan begins with 4,500 yards of swimming, 4 hours and 15 minutes of cycling, and 2 hours and 10 minutes of running in Week 1. It peaks with 7,400 yards of swimming, 7 hours and 50 minutes of cycling, and 3 hours and 38 minutes of running in Week 17.
The Level 5 plan is 20 weeks long and comprises an 8-week base phase and 6-week build and peak phases. A typical training week includes 3 swims, 3 rides, 3 runs, and a bike-run brick workout. The brick workouts fall on Wednesday in odd-numbered weeks and on Saturday in even-numbered weeks. Every fourth week is a recovery week. The final 10 days of the plan constitute a taper period.
Two tune-up races are scheduled. A sprint race is schedule in Week 12 and an Olympic distance race in Week 16. If you are unable to find opportunities for tune-up races you will do additional brick workouts instead.
The plan begins with 4,500 yards of swimming, 4 hours and 15 minutes of cycling, and 2 hours and 10 minutes of running in Week 1. It peaks with 7,400 yards of swimming, 7 hours and 50 minutes of cycling, and 3 hours and 38 minutes of running in Week 17.
Choose this training plan if you are willing and ready to work very hard to achieve a great half-Ironman performance, but you don’t want even an ounce of waste in your training schedule.
The Level 6 plan is 20 weeks long and comprises an 8-week base phase and 6-week build and peak phases. A typical training week includes 3 swims, 3 rides, 3 runs, and a bike-run brick workout. The brick workouts fall on Wednesday in odd-numbered weeks and on Saturday in even-numbered weeks. Every fourth week is a recovery week. The final 10 days of the plan constitute a taper period.
Two tune-up races are scheduled. A sprint race is schedule in Week 12 and an Olympic distance race in Week 16. If you are unable to find opportunities for tune-up races you will do additional brick workouts instead.
The Level 6 plan begins with 5,200 yards of swimming, 4 hours and 40 minutes of cycling, and 2 hours and 23 minutes of running in Week 1. It peaks with 8,000 yards of swimming, 8 hours and 25 minutes of cycling, and 4 hours and 3 minutes of running in Week 17.
The Level 6 plan is 20 weeks long and comprises an 8-week base phase and 6-week build and peak phases. A typical training week includes 3 swims, 3 rides, 3 runs, and a bike-run brick workout. The brick workouts fall on Wednesday in odd-numbered weeks and on Saturday in even-numbered weeks. Every fourth week is a recovery week. The final 10 days of the plan constitute a taper period.
Two tune-up races are scheduled. A sprint race is schedule in Week 12 and an Olympic distance race in Week 16. If you are unable to find opportunities for tune-up races you will do additional brick workouts instead.
The Level 6 plan begins with 5,200 yards of swimming, 4 hours and 40 minutes of cycling, and 2 hours and 23 minutes of running in Week 1. It peaks with 8,000 yards of swimming, 8 hours and 25 minutes of cycling, and 4 hours and 3 minutes of running in Week 17.
Choose this plan if you wish you could quit your job and train full time for a half-Ironman, but you can’t. The best you can do is pack as much high-quality training in your limited free time as possible, which is what this plan offers.
The Level 7 plan is 20 weeks long and comprises an 8-week base phase and 6-week build and peak phases. A typical training week includes 3 swims, 3 rides, 3 runs, and a bike-run brick workout. The brick workouts fall on Wednesday in odd-numbered weeks and on Saturday in even-numbered weeks. Every fourth week is a recovery week. The final 10 days of the plan constitute a taper period.
Two tune-up races are scheduled. A sprint race is schedule in Week 12 and an Olympic distance race in Week 16. If you are unable to find opportunities for tune-up races you will do additional brick workouts instead.
The Level 7 plan begins with 5,900 yards of swimming, 4 hours and 55 minutes of cycling, and 2 hours and 31 minutes of running in Week 1. It peaks with 8,650 yards of swimming, 9 hours of cycling, and 4 hours and 18 minutes of running in Week 17.
The Level 7 plan is 20 weeks long and comprises an 8-week base phase and 6-week build and peak phases. A typical training week includes 3 swims, 3 rides, 3 runs, and a bike-run brick workout. The brick workouts fall on Wednesday in odd-numbered weeks and on Saturday in even-numbered weeks. Every fourth week is a recovery week. The final 10 days of the plan constitute a taper period.
Two tune-up races are scheduled. A sprint race is schedule in Week 12 and an Olympic distance race in Week 16. If you are unable to find opportunities for tune-up races you will do additional brick workouts instead.
The Level 7 plan begins with 5,900 yards of swimming, 4 hours and 55 minutes of cycling, and 2 hours and 31 minutes of running in Week 1. It peaks with 8,650 yards of swimming, 9 hours of cycling, and 4 hours and 18 minutes of running in Week 17.
The Level 8-10 training plans are designed for those who are looking to achieve a lifetime peak performance at the half-Ironman distance. Choose the Level 8 plan if you are ready for a very heavy training schedule, but not the heaviest. There’s a little restraint in the workouts that comprise this plan to suit those who don’t want to risk overdoing it, yet are very competitive.
The plan is 20 weeks long and comprise an 8-week base phase, a 6-week build phase, and a 6-week peak phase. It includes two optional tune-up races: a sprint at the end of Week 12 and an Olympic distance race at the end of Week 16. Every fourth week is a recovery week and the last 10 days constitute a tapering period.
You will train 4 times per week in each discipline. This includes a weekly bike-run brick workout. The brick falls on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The Level 8 plan begins with 7,550 yards of swimming, 5 hours and 15 minutes of cycling, and 2 hours and 31 minutes of running in Week 1. It peaks with 11,850 yards of swimming, 9 hours and 5 minutes of cycling, and 4 hours and 21 minutes of running in Week 17.
The plan is 20 weeks long and comprise an 8-week base phase, a 6-week build phase, and a 6-week peak phase. It includes two optional tune-up races: a sprint at the end of Week 12 and an Olympic distance race at the end of Week 16. Every fourth week is a recovery week and the last 10 days constitute a tapering period.
You will train 4 times per week in each discipline. This includes a weekly bike-run brick workout. The brick falls on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The Level 8 plan begins with 7,550 yards of swimming, 5 hours and 15 minutes of cycling, and 2 hours and 31 minutes of running in Week 1. It peaks with 11,850 yards of swimming, 9 hours and 5 minutes of cycling, and 4 hours and 21 minutes of running in Week 17.
The Level 8-10 training plans are designed for those who are looking to achieve a lifetime peak performance at the half-Ironman distance. If you are almost willing and able to train as hard as any triathlete, but not quite, choose this Level 9 training plan.
The plan is 20 weeks long and comprise an 8-week base phase, a 6-week build phase, and a 6-week peak phase. It includes two optional tune-up races: a sprint at the end of Week 12 and an Olympic distance race at the end of Week 16. Every fourth week is a recovery week and the last 10 days constitute a tapering period.
You will train 4 times per week in each discipline. This includes a weekly bike-run brick workout. The brick falls on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The Level 9 plan begins with 8,050 yards of swimming, 5 hours and 45 minutes of cycling, and 2 hours and 46 minutes of running in Week 1. It peaks with 12,250 yards of swimming, 9 hours and 30 minutes of cycling, and 4 hours and 48 minutes of running in Week 17.
The plan is 20 weeks long and comprise an 8-week base phase, a 6-week build phase, and a 6-week peak phase. It includes two optional tune-up races: a sprint at the end of Week 12 and an Olympic distance race at the end of Week 16. Every fourth week is a recovery week and the last 10 days constitute a tapering period.
You will train 4 times per week in each discipline. This includes a weekly bike-run brick workout. The brick falls on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks.
The Level 9 plan begins with 8,050 yards of swimming, 5 hours and 45 minutes of cycling, and 2 hours and 46 minutes of running in Week 1. It peaks with 12,250 yards of swimming, 9 hours and 30 minutes of cycling, and 4 hours and 48 minutes of running in Week 17.
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.
