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Chargement…
Chargement…
Ironman is the crown jewel of triathlon: ~9h for elites, up to 17h for age-groupers. Preparing an Ironman is a season-long project that demands method, patience, and ideally partners.
Ironman chains 3.8 km of swimming, 180 km of cycling and a marathon (42.2 km) — 226 km total. Finish times range from 8h for elites to 16h59 (official cutoff). Most age-groupers finish between 11h and 14h. It's a format that demands more energy and mental management than pure physiological performance.
Preparing an Ironman isn't just 'more volume' than a Half Ironman. It's a scale change: 5-7h long bike rides, race nutrition (60-90g carbs/hour), mental management over 9-15h of effort, periodisation over 6-9 months. Without a structured approach, injury or overtraining risk is real.
Distances
3.8 km / 180 km / 42.2 km
Effort duration
9h-17h
Weekly load
12-18h/week
A typical split for 15h training in specific phase (3-4 months before the race).
A typical prep over 24-32 weeks, split into 4 blocks with a progressivity logic.
Weeks 1-8 (~2 months)
Goal: lay aerobic foundations. Progressive volume in zone 2, swim technique, first long bike rides (2-3h). No high intensity this phase. Set up race nutrition on long rides. The most boring phase but the most important: without a solid aerobic base, the rest crumbles.
Weeks 9-16 (~2 months)
Goal: increase volume and introduce intensities. Long rides 3-5h, runs 1h30-2h. First threshold sessions across all 3 disciplines. Weekly bricks appear (1-2h bike + 30-45 min run). Weekly volume: 10-14h. One recovery week every 3 weeks.
Weeks 17-24 (~2 months)
Goal: assimilate Ironman pace and nutrition. Long rides 5-7h. Monthly long brick (4-5h bike + 1-2h run at marathon pace). Detailed nutrition work: test products, gels, drinks, salt tabs. Long-format mental: solo sessions to get used to the loneliness of 9-15h. Peak weekly volume 15-20h.
Weeks 25-32 (3-4 weeks)
Goal: deload to arrive fresh. Volume reduced 40-60% in the last 3 weeks, intensity maintained but short. Last long ride 7-10 days before the race (max 3h). Full rest last 3 days. Logistics prep: T1/T2 recon, drop bags, kit check.
Set a realistic goal: for a 1st Ironman, finishing is already huge. Aim for 12-14h for an active male age-grouper, 13-15h for a woman. Cutoff is 17h.
Learn to eat on the bike. It's the most neglected session. Aim for 60-90g carbs/hour from your long rides — the stomach trains over 6 months.
Do 2-3 'signature bricks': 5h bike + 1h run at marathon pace. That's what tells you if your nutrition and pace hold. Don't ease the intensity — train at race pace.
No new kit in the last 4 weeks. Everything must have been tested: wetsuit, bike (saddle, position), nutrition, gels, salt tabs, cap, shoes.
Prep the mental as much as the physical. Ironman is won mentally from km 25 of the marathon. Practice long solo sessions to learn to manage the 'low' and the loneliness.
Create your free TriMates account, set Ironman as target format and find partners for weekend long sessions.