Ironman Training Plans
Whether you are looking to finish your first Ironman, improve performance or qualify for Hawaii, choose from four different levels of Ironman training plans to help you train systematically to attain your Ironman goals.
Each 24-week plan follows a 2:1 periodization schedule that involves two weeks of increasing volume or intensity followed by a recovery week. The plans vary according to the number of workouts per week, the amount of training hours, and the length of time spent working on the foundational base.
Choose your plan
As you compare the plans to find the right one for you, consider your past training volume, the amount of time you have to dedicate to training, and your Ironman goals.
Level 1 |
Level 2 |
Level 3 |
Level 4 |
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Length of plan
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24 weeks
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24 weeks
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24 weeks
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24 weeks
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Swims, bikes, runs per week
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2, 2, 2
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3, 3, 3
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3, 3, 3
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4, 4, 4
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First week’s training hours
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8
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9
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10
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12
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Average weekly training hours
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9
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10
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11
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13
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Peak volume training hours
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14
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15
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16 ½
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19 ½
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Total hours over 24 weeks
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219
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237
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261
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312
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Periodization
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2:1
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2:1
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2:1
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2:1
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Base, build, peak phases
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5, 2, 1
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5, 2, 1
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4, 3, 1
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4, 3, 1
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Plan details
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Cost
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$99*
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$99*
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$99*
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$99*
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Sunday race
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Saturday race
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*Price with coupon code found in the free training tips newsletter. Regular Training Peaks price: $119. |
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