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 | 21 | 8-14 h | 7-8 | 1.9 km / 2h30 / 1h15 | 3.8 km / 5h30 / 2h45 | 13h-17h |
| Intermediate | 30 | 12-20 h | 8-10 | 2.5 km / 3h / 1h30 | 4 km / 6h / 3h | 10h-13h |
| Advanced | 39 | 16-26 h | 10-12 | 3 km / 3h30 / 1h45 | 4.5 km / 6h30 / 3h | under 10h |
Training Phases
Phases of the intermediate plan (30 weeks). The beginner and advanced plans follow the same structure over 21 and 39 weeks.
| Phase | Weeks | Focus | Volume |
|---|---|---|---|
| Base Phase | 1-11 | Settle into consistent volume and a solid aerobic base | 12-16 hours / week |
| Build Phase | 12-20 | Extend long sessions and train the gut to eat on the bike | 16-20 hours / week |
| Race-Specific Phase | 21-27 | Rehearse race day: very long sessions and the full fuelling plan | 19-20 hours / week |
| Taper Phase | 28-30 | A long taper to clear months of fatigue | 9-12 hours / week |
Spreading the intensity
Races at this distance
Ironman World Championship
Kona, Hawaii, USA — 10 October 2026
Ironman France Nice
Nice, France — 28 June 2026
Challenge Roth
Roth, Allemagne — 5 July 2026
IRONMAN European Championship Frankfurt
Francfort, Allemagne — 28 June 2026
Embrunman
Embrun, France — 15 August 2026
IRONMAN Barcelona
Calella, Espagne — 4 October 2026
IRONMAN Lanzarote
Puerto del Carmen, Espagne — 23 May 2026
IRONMAN Hamburg
Hambourg, Allemagne — 7 June 2026
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.
21 weeks at beginner level, 30 at intermediate and 39 at advanced. The advanced plan is longer because it builds to a higher volume.
8-14 h a week at beginner level, 12-20 h at intermediate, 16-26 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.