A 32-week Ironman training plan with week-by-week structure, bricks, adaptation rules, and built-in fueling tools. Variations are included on one page.
Start here
Pick the default variant, scan the phase map, then use one tool to lock pace and fueling numbers.
1. Choose a variant
5 days/week (Beginner-friendly)
Start with the recommended default. Customize only after two consistent weeks.
2. Scan the phase map
Base → build → peak → taper
Use the condensed view, then open the full week-by-week table only when you need detail.
Jump to week-by-week3. Lock your numbers
Pace + fueling defaults
Run one calculator now so race week is execution, not improvisation.
Jump to toolsPlan length
32 weeks
Built with phases, cutbacks, and a taper you can actually execute.
Weekly rhythm
5–7 days/week
Choose one variant and follow it for 2 weeks before tweaking.
Typical session time
Easy: ~45m • Long: ~210m
Prefer consistent minutes over heroic single sessions.
Readiness gate
Default recommendation
5 days/week (Beginner-friendly)
Start here to reduce decision fatigue. Customize only after your first two weeks feel stable.
This is general training information, not medical advice.
iOS app
Get coach-style adjustments when you miss sessions, sleep poorly, or feel fatigue signals.
Pick a weekly rhythm you can repeat consistently. Start with the recommended default, then adjust only after your first two weeks feel stable.
5 days/week (Beginner-friendly)
6 days/week (Balanced default)
7 days/week (Advanced)
Bricks are rehearsal — not weekly races. Keep pacing conservative early so you can execute late with good form.
Glossary:
Week by week
Use this as your decision map: what matters this week, what the long run is doing, and where you should back off.
Weeks 1–10
Build consistency across swim/bike/run; keep intensity controlled.
Long session: Long ride (easy) + short easy brick • Cutbacks: 2
Weeks 11–22
Add bricks and bike tempo; keep run durability steady.
Long session: Long ride (steady) + controlled brick • Cutbacks: 3
Weeks 23–29
Race-specific rehearsal: pacing + fueling under fatigue.
Long session: Race-simulation brick (scaled, not maximal) • Cutbacks: 2
Weeks 30–32
Reduce volume; keep short intensity touches; prioritize sleep.
Long session: Short ride + short run (keep rhythm)
Build consistency across swim/bike/run; keep intensity controlled.
Build consistency across swim/bike/run; keep intensity controlled.
Build consistency across swim/bike/run; keep intensity controlled.
Build consistency across swim/bike/run; keep intensity controlled.
Build consistency across swim/bike/run; keep intensity controlled.
Build consistency across swim/bike/run; keep intensity controlled.
Build consistency across swim/bike/run; keep intensity controlled.
Build consistency across swim/bike/run; keep intensity controlled.
Build consistency across swim/bike/run; keep intensity controlled.
Build consistency across swim/bike/run; keep intensity controlled.
Add bricks and bike tempo; keep run durability steady.
Add bricks and bike tempo; keep run durability steady.
Add bricks and bike tempo; keep run durability steady.
Add bricks and bike tempo; keep run durability steady.
Add bricks and bike tempo; keep run durability steady.
Add bricks and bike tempo; keep run durability steady.
Add bricks and bike tempo; keep run durability steady.
Add bricks and bike tempo; keep run durability steady.
Add bricks and bike tempo; keep run durability steady.
Add bricks and bike tempo; keep run durability steady.
Add bricks and bike tempo; keep run durability steady.
Add bricks and bike tempo; keep run durability steady.
Race-specific rehearsal: pacing + fueling under fatigue.
Race-specific rehearsal: pacing + fueling under fatigue.
Race-specific rehearsal: pacing + fueling under fatigue.
Race-specific rehearsal: pacing + fueling under fatigue.
Race-specific rehearsal: pacing + fueling under fatigue.
Race-specific rehearsal: pacing + fueling under fatigue.
Race-specific rehearsal: pacing + fueling under fatigue.
Reduce volume; keep short intensity touches; prioritize sleep.
Reduce volume; keep short intensity touches; prioritize sleep.
Reduce volume; keep short intensity touches; prioritize sleep.
| Week | Phase | Focus | Long session | Key workouts | Notes |
|---|---|---|---|---|---|
| 1 | Base | Build consistency across swim/bike/run; keep intensity controlled. | Long ride (easy) + short easy brick | Bike tempo intervals • Brick run (controlled) | — |
| 2 | Base | Build consistency across swim/bike/run; keep intensity controlled. | Long ride (easy) + short easy brick | Bike tempo intervals • Brick run (controlled) | — |
| 3 | Base | Build consistency across swim/bike/run; keep intensity controlled. | Long ride (easy) + short easy brick | Bike tempo intervals • Brick run (controlled) | — |
| 4 | Base | Build consistency across swim/bike/run; keep intensity controlled. | Long ride (easy) + short easy brick | Bike tempo intervals • Brick run (controlled) | Cutback week |
| 5 | Base | Build consistency across swim/bike/run; keep intensity controlled. | Long ride (easy) + short easy brick | Bike tempo intervals • Brick run (controlled) | — |
| 6 | Base | Build consistency across swim/bike/run; keep intensity controlled. | Long ride (easy) + short easy brick | Bike tempo intervals • Brick run (controlled) | — |
| 7 | Base | Build consistency across swim/bike/run; keep intensity controlled. | Long ride (easy) + short easy brick | Bike tempo intervals • Brick run (controlled) | — |
| 8 | Base | Build consistency across swim/bike/run; keep intensity controlled. | Long ride (easy) + short easy brick | Bike tempo intervals • Brick run (controlled) | Cutback week |
| 9 | Base | Build consistency across swim/bike/run; keep intensity controlled. | Long ride (easy) + short easy brick | Bike tempo intervals • Brick run (controlled) | — |
| 10 | Base | Build consistency across swim/bike/run; keep intensity controlled. | Long ride (easy) + short easy brick | Bike tempo intervals • Brick run (controlled) | — |
| 11 | Build | Add bricks and bike tempo; keep run durability steady. | Long ride (steady) + controlled brick | Bike tempo intervals • Brick run (controlled) | — |
| 12 | Build | Add bricks and bike tempo; keep run durability steady. | Long ride (steady) + controlled brick | Bike tempo intervals • Brick run (controlled) | Cutback week |
| 13 | Build | Add bricks and bike tempo; keep run durability steady. | Long ride (steady) + controlled brick | Bike tempo intervals • Brick run (controlled) | — |
| 14 | Build | Add bricks and bike tempo; keep run durability steady. | Long ride (steady) + controlled brick | Bike tempo intervals • Brick run (controlled) | — |
| 15 | Build | Add bricks and bike tempo; keep run durability steady. | Long ride (steady) + controlled brick | Bike tempo intervals • Brick run (controlled) | — |
| 16 | Build | Add bricks and bike tempo; keep run durability steady. | Long ride (steady) + controlled brick | Bike tempo intervals • Brick run (controlled) | Cutback week |
| 17 | Build | Add bricks and bike tempo; keep run durability steady. | Long ride (steady) + controlled brick | Bike tempo intervals • Brick run (controlled) | — |
| 18 | Build | Add bricks and bike tempo; keep run durability steady. | Long ride (steady) + controlled brick | Bike tempo intervals • Brick run (controlled) | — |
| 19 | Build | Add bricks and bike tempo; keep run durability steady. | Long ride (steady) + controlled brick | Bike tempo intervals • Brick run (controlled) | — |
| 20 | Build | Add bricks and bike tempo; keep run durability steady. | Long ride (steady) + controlled brick | Bike tempo intervals • Brick run (controlled) | Cutback week |
| 21 | Build | Add bricks and bike tempo; keep run durability steady. | Long ride (steady) + controlled brick | Bike tempo intervals • Brick run (controlled) | — |
| 22 | Build | Add bricks and bike tempo; keep run durability steady. | Long ride (steady) + controlled brick | Bike tempo intervals • Brick run (controlled) | — |
| 23 | Peak | Race-specific rehearsal: pacing + fueling under fatigue. | Race-simulation brick (scaled, not maximal) | Bike tempo intervals • Brick run (controlled) | — |
| 24 | Peak | Race-specific rehearsal: pacing + fueling under fatigue. | Race-simulation brick (scaled, not maximal) | Bike tempo intervals • Brick run (controlled) | Cutback week |
| 25 | Peak | Race-specific rehearsal: pacing + fueling under fatigue. | Race-simulation brick (scaled, not maximal) | Bike tempo intervals • Brick run (controlled) | — |
| 26 | Peak | Race-specific rehearsal: pacing + fueling under fatigue. | Race-simulation brick (scaled, not maximal) | Bike tempo intervals • Brick run (controlled) | — |
| 27 | Peak | Race-specific rehearsal: pacing + fueling under fatigue. | Race-simulation brick (scaled, not maximal) | Bike tempo intervals • Brick run (controlled) | — |
| 28 | Peak | Race-specific rehearsal: pacing + fueling under fatigue. | Race-simulation brick (scaled, not maximal) | Bike tempo intervals • Brick run (controlled) | Cutback week |
| 29 | Peak | Race-specific rehearsal: pacing + fueling under fatigue. | Race-simulation brick (scaled, not maximal) | Bike tempo intervals • Brick run (controlled) | — |
| 30 | Taper | Reduce volume; keep short intensity touches; prioritize sleep. | Short ride + short run (keep rhythm) | Bike tempo intervals • Brick run (controlled) | — |
| 31 | Taper | Reduce volume; keep short intensity touches; prioritize sleep. | Short ride + short run (keep rhythm) | Bike tempo intervals • Brick run (controlled) | — |
| 32 | Taper | Reduce volume; keep short intensity touches; prioritize sleep. | Short ride + short run (keep rhythm) | Bike tempo intervals • Brick run (controlled) | — |
Workout library
You don’t need 50 workouts. You need a small library that you execute consistently, then progress safely.
Purpose: Build swim consistency and efficiency with low stress.
Prescription: 30–45 min: drills + steady aerobic swimming; finish feeling better, not worse.
Substitutions
Red flags
Purpose: Build sustainable bike power for race day pacing.
Prescription: 3–5 × 8–12 min steady-hard with 3–4 min easy. Stay controlled; no ego surges.
Substitutions
Red flags
Purpose: Practice transition + pacing discipline on tired legs.
Prescription: Bike 60–120 min easy-to-steady + run 15–35 min easy-to-steady. Start run conservative.
Substitutions
Red flags
Purpose: Maintain run economy without excessive fatigue.
Prescription: 40–60 min easy + 6–8 strides.
Substitutions
Red flags
Purpose: Build endurance and rehearse race fueling.
Prescription: 2–4 hours mostly steady. Practice carbs, sodium, and fluids exactly like race day.
Substitutions
Red flags
Purpose: Support volume tolerance and injury resilience.
Prescription: 2×/week, 25–40 min: posterior chain, single-leg, trunk. Avoid heavy soreness.
Substitutions
Red flags
Adaptation rules
Most training failures are not fitness failures — they’re pacing, sleep, or scheduling failures. Use simple rules.
Tools
Pick one tool, generate outputs, then plug them into your training week.
Evidence (high level)
Often one controlled brick per week in build/peak phases is enough. Most bricks should be rehearsal, not a race.
Training hard too often and arriving at key sessions under-recovered. Consistency and sleep are the real edge.
Practice on long rides and bricks with the exact products and schedule you plan to use. Adjust if you get GI issues.
If you have reliable metrics, they help. But effort and consistency still matter most. Avoid chasing numbers on tired weeks.
Don’t cram. Repeat the last week you completed confidently and rebuild momentum.
Progress volume gradually, keep easy days easy, and don’t add intensity when sleep/stress is poor.
Download a free Ironman training plan PDF + CSV: choose 24–32 weeks, optionally add a race date, and get a printable week-by-week summary.
Estimate Ironman 70.3 (and Ironman) finish time from swim pace, bike speed, run pace, and transitions. Useful for planning pacing and training blocks.
Compute totals for carbs, sodium, and fluids from your bike/run durations and hourly targets — then practice in training.
Convert distance + time into pace per km/mile and generate a splits table. Useful for planning workouts and race pacing.
A practical taper checklist: what to reduce, what to keep, and what to rehearse so race week is calm and repeatable.
Planner
Estimate totals based on segment durations and hourly targets. Practice in training and adjust to your gut and heat conditions.
Total carbs
Total sodium
Total fluid
Safety note: hydration and sodium needs vary widely. Heat, sweat rate, and GI tolerance matter. Practice and consult a professional if you have medical concerns.
Calculator
Enter distance and finish time. Get pace per km/mile and a simple splits table.
Same unit as distance.
Pace / km
Pace / mile
Total time
| Split | Distance (km) | Elapsed |
|---|---|---|
| 1 | 1 | 5:00 |
| 2 | 2 | 10:00 |
| 3 | 3 | 15:00 |
| 4 | 4 | 20:00 |
| 5 | 5 | 25:00 |
| 6 | 6 | 30:00 |
| 7 | 7 | 35:00 |
| 8 | 8 | 40:00 |
| 9 | 9 | 45:00 |
| 10 | 10 | 50:00 |
Assumptions: steady pacing; no terrain/wind adjustments. Use this to plan, then calibrate by effort in real conditions.