Full Distance Training Plan - Ironman Triathlon 24 Weeks 

Conquer the Full Ironman with a Comprehensive 24-Week Training Plan

Prepare for the ultimate endurance challenge with our 24-Week Ironman Training Plan, meticulously designed to help you conquer the swim, bike, and run of a full Ironman. Delivered via TrainingPeaks, this plan is tailored to your specific fitness levels and is the ideal tool for athletes looking to successfully finish or improve their performance in a full-distance Ironman event.

Key Features:

• No TrainingPeaks Membership Required: Access the training plan via TrainingPeaks without the need for a paid membership, making it easy to follow and implement.

• Personalized Workouts: Each workout is customized to your Heart Rate, Power, and Training Speed Zones, ensuring you train in the optimal ranges for your body and goals. The plan dynamically adjusts as you progress, giving you a personalized experience.

• Device Integration: Seamlessly connect your workouts to Garmin, Zwift, and TrainerRoad, allowing you to track and execute your sessions with real-time data on your favorite devices.

• Structured Training Schedule: Over 24 weeks, you'll follow a progressive training schedule that includes detailed workouts for swimming, cycling, and running, designed to build endurance, power, and speed as race day approaches.

• Phased Training Plan:

  • Base Phase: Establish foundational endurance and aerobic capacity across all three disciplines.
  • Build Phase: Increase training volume and intensity to push your speed and stamina.
  • Peak Phase: Focus on race-specific skills with targeted workouts, race simulations, and high-intensity intervals.
  • Taper Phase: A controlled reduction in training volume in the final weeks to ensure you're fresh and ready for race day.

• Strength and Mobility Work: Incorporates regular strength and mobility workouts aimed at improving overall fitness, preventing injury, and boosting endurance across all disciplines.

• Race Simulation Workouts: Prepare for race day with key sessions that mimic Ironman conditions, including long brick workouts and specific pacing strategies to fine-tune your race-day performance.

• Flexible and Adaptive: The plan allows for adjustments based on your schedule, fatigue levels, and personal progress, ensuring you stay on track even if life throws a curveball.

• Detailed Workout Instructions: Each session includes clear instructions and targets, with built-in cues for your devices, ensuring that you know exactly what to do in each workout.

• Comprehensive Guidance and Support: In addition to the structured workouts, the plan offers guidance on nutrition, hydration, and pacing strategies to optimize your performance during training and on race day.

Who Is This Plan For?

• First-Time Ironman Athletes: If you're preparing for your first full Ironman, this plan will guide you through every step, building your confidence as you approach race day.

• Experienced Ironman Athletes: Those looking to improve their personal best can benefit from the tailored, data-driven nature of this program, with adaptable zones and race-focused workouts.

• Busy Athletes: Designed for those balancing a busy schedule with training, the flexible nature of the plan allows you to integrate workouts without overwhelming your lifestyle.

With this 24-Week Ironman Training Plan, you'll be fully prepared to face the challenge of a full-distance Ironman, with the confidence that you're following a program built for success.