Free 24-week Ironman training plan
Free in The Next Race. Account required.
24 weeks
9
5h 05m–13h 33m
4.6 km–10 km
5h 30m
2h 30m
5h 55m
3.8 km swim, 180 km bike, 42.2 km run
A 24-week plan for a full-distance Ironman (3.8 km swim, 180 km bike, 42.2 km run). Nine sessions a week: three swims, a quality bike, an easy bike, a long ride, a quality run, an easy run and a long run. Long rides build to 5h 30m and long runs to 2h 30m, recovery weeks fall at 4, 8, 12, 16 and 19, the load peaks in week 21, and a three-week taper takes you into race day. FTP and swim tests in weeks 1 and 12 keep your zones current.
Week by week
Swims are set by distance, so the time column covers bike, run and brick sessions.
How it works in The Next Race
Add it to your calendar
Pick a start date, or pick your race date and the plan lines up behind it. You get your own copy, so you can move, edit or delete any session.
Set your zones
The test sessions set your training zones, so the targets fit your current fitness rather than someone else's.
Train with your devices
Workouts sync to Garmin and Wahoo, completed activities come back from Garmin, Strava and Polar, and indoor rides can run on a smart trainer.
Race guides
Ironman Lake Placid
A classic Ironman in the Olympic mountain town of Lake Placid.
Ironman World Championship Kona
The pinnacle of triathlon -- where legends are made on the lava fields of Kona.
Challenge Roth
The world's largest long-distance triathlon with 300,000 spectators lining the course.
Related posts
Kona 2026 Race Preview: What to Watch and Why It Matters
On October 10, both the men's and women's Ironman World Championships race on the same day for the first time since 2019. Here's what to watch.
How Many Hours Per Week Do You Really Need for Ironman Training?
Realistic Ironman training volume—weekly hours, how it varies by experience, and what’s actually required to finish.
What's the Difference Between a Training Plan and a Training Log?
Two tools. Completely different jobs. Constantly confused. Here's what each one actually does — and why having both changes everything.
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