BUILD2RACE
Ironman Training Plan
Jan 6, 2026 - Jun 28, 2026
16
WEEKS
142
HOURS
186
SESSIONS
Base
Build
Peak
Taper
Phase
Weeks
Hours/wk
Focus
Base
1-4
8-10
Aerobic foundation
Build
5-10
10-13
Race-specific intensity
Peak
11-13
12-14
Key sessions
Taper
14-16
6-8
Recovery & sharpening
Week
Phase
Swim
Bike
Run
Total
1
Base
1:30
2:45
2:00
6:15
2
Base
1:45
3:00
2:15
7:00
3
Base
2:00
3:30
2:30
8:00
4
Base
1:15
2:00
1:30
4:45
5
Build
2:00
3:45
2:45
8:30
6
Build
2:15
4:00
3:00
9:15
7
Build
2:30
4:30
3:15
10:15
8
Build
1:30
2:30
2:00
6:00
9
Build
2:30
4:45
3:30
10:45
10
Build
2:45
5:00
3:30
11:15
BUILD2RACE | IRONMAN TRAINING PLAN
Day
Discipline
Type
Min
Description
Mon
Rest day
Tue
Swim
Technique
45
Drill work: catch-up, fingertip drag, 6-kick
Tue
Run
Tempo
50
15 min warm-up, 20 min @ tempo, cool-down
Wed
Bike
Endurance
75
Zone 2 steady ride, flat to rolling terrain
Thu
Swim
Interval
60
10x100m @ threshold w/ 15s rest
Thu
Run
Recovery
30
Easy pace, focus on form
Fri
Bike
Tempo
60
2x15 min @ sweet spot, 5 min recovery
Fri
Strength
Endurance
30
Core circuit + single-leg work
Sat
Bike
Long
150
Zone 2 long ride, practice nutrition
Sat
Run
Transition
20
Brick run off the bike, easy pace
Sun
Run
Long
90
Progressive long run: Z2 building to tempo
Sun
Swim
Endurance
40
Open water skills, steady 1500m
Your triathlon training plan
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