Ironman triathlon training plan that adapts to your week
One plan for swim, bike, run and strength that eases off when your body needs it.
3.8 km swim, 180 km bike, 42.2 km run
26 to 36 weeks
10 to 15 hours a week
A sample week
| Day | Session | Duration |
|---|---|---|
| Monday | Swim | 60 min |
| Tuesday | Bike | 90 min |
| Wednesday | Run | 60 min |
| Thursday | Strength | 40 min |
| Friday | Swim | 45 min |
| Saturday | Bike | 3 h 30 min |
| Sunday | Run | 2 h |
How Theron adapts
- The training ramp grows a week by about 8 percent, then eases off before the load jumps.
- Miss a session and the week rebuilds around it. No catching up, no starting over.
- The taper eases you down in the final weeks so you hit the start line rested.
"I have tried other apps but Theron stands out. It is like having a personal coach, with less hassle and with the data to back it up."
Races at this distance
How long should I train for an Ironman?
Theron plans about 26 to 36 weeks. The longer end is for a first full-distance race.
How many hours a week?
Peak weeks are often 10 to 15 hours. They are built by an 8 percent weekly ramp, with an easier week in the cycle.
How long is the taper?
About three weeks. Volume comes down so the long bike and run do not sit in your legs on race morning.
What if I miss a long session?
The plan rebuilds. You do not add the missed long ride to the next day.
Start free for 30 days
No charge until day 30. Cancel anytime in the App Store.
