3800m / 180km / 42.2km
Program Ironman
The ultimate endurance challenge. 140.6 miles of determination.
Preparing for a Ironman
3.8 km swim, 180 km bike, 42.2 km run. More than ten hours of effort: fuelling, steady pacing and mindset count as much as fitness.
Consistent volume over several months, very long sessions and full rehearsal of the fuelling plan.
Compare the three plans
| Level | Weeks | Hours / week | Sessions / week | Starting point (swim / bike / run) | Longest sessions | Typical time |
|---|---|---|---|---|---|---|
| Beginner | 24 | 12-16 h | 7-8 | 1.9 km / 2h30 / 1h15 | 3.8 km / 5h30 / 2h45 | 13h-17h |
| Intermediate | 24 | 14-18 h | 8-10 | 2.5 km / 3h / 1h30 | 4 km / 6h / 3h | 10h-13h |
| Advanced | 30 | 16-22 h | 10-12 | 3 km / 3h30 / 1h45 | 4.5 km / 6h30 / 3h | under 10h |
Training Phases
Phases of the intermediate plan (24 weeks). The beginner and advanced plans follow the same structure over 24 and 30 weeks.
| Phase | Weeks | Focus | Volume |
|---|---|---|---|
| Base Phase | 1-9 | Settle into consistent volume and a solid aerobic base | 14-16 hours / week |
| Build Phase | 10-17 | Extend long sessions and train the gut to eat on the bike | 16-18 hours / week |
| Race-Specific Phase | 18-22 | Rehearse race day: very long sessions and the full fuelling plan | 17-18 hours / week |
| Taper Phase | 23-24 | A long taper to clear months of fatigue | 8-11 hours / week |
Spreading the intensity
Races at this distance
IRONMAN Florida
Panama City Beach, États-Unis — 7 November 2026
IRONMAN Malaysia
Langkawi, Malaisie — 21 November 2026
IRONMAN Cozumel
Cozumel, Mexique — 22 November 2026
IRONMAN New Zealand
Taupo, Nouvelle-Zélande — 6 March 2027
IRONMAN Mossel Bay
Mossel Bay, Afrique du Sud — 18 April 2027
IRONMAN Texas
The Woodlands, États-Unis — 24 April 2027
IRONMAN Lanzarote
Puerto del Carmen, Espagne — 15 May 2027
IRONMAN Hamburg
Hambourg, Allemagne — 6 June 2027
Frequently asked questions
The beginner plan starts from 1.9 km / 2h30 / 1h15 (swim / bike / run). If you can already do 2.5 km / 3h / 1h30, the intermediate plan fits; the advanced plan expects 3 km / 3h30 / 1h45 from week one.
24 weeks at beginner level, 24 at intermediate and 30 at advanced. The advanced plan is longer because it builds to a higher volume.
12-16 h a week at beginner level, 14-18 h at intermediate, 16-22 h at advanced, depending on the phase of the plan.
As a guide: 13h-17h for a first Ironman, 10h-13h at intermediate level, under 10h for the fastest. More than ten hours of effort: fuelling, steady pacing and mindset count as much as fitness.
About 80% of your volume in zones 1–2 (conversational) and 20% in zones 3–5 — the polarised split supported by research (Seiler, 2010). Zones are computed as % of heart-rate reserve (Karvonen): target HR = resting HR + % × (max HR − resting HR). The classic mistake: doing everything moderately hard in zone 3.