Ironman training plan

Do you want to finish an Ironman? Then a well-thought-out, well-periodic training plan is one of your absolute must-haves. In this article, you will learn how to periodize your Ironman training over 24 weeks in order to get started in a targeted, healthy and with maximum performance.

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What does periodization mean in Ironman training?

periodization is a systematic structure of your training. It lasts for weeks and months. The aim is Performance peaks on competition day to achieve to avoid overload and continuous progress to make. For an Ironman, this means training according to plan to enjoy a big day in a relaxed and healthy way.

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The 4 phases of the 24-week Ironman training plan

Here is an example of how you can structure your Ironman training in a meaningful way. This should always be adaptable to leisure and everyday life.

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Phase 1: Preparation phase (weeks 1—6)

target: Create basics, improve technology, get your body used to stress

• Focus: aerobic endurance, clean technology, building resilience and working on weaknesses
• Volume: 8-12 hours/week
• Content: GA1 runs, easy bike rides, sometimes high-intensity sessions of short duration, swimming technique, strength training (2x/week)

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Phase 2: Development phase (weeks 7—14)

target: Increase load, develop specific endurance

• Focus: longer sessions, initial coupling training
• Volume: 10—14 hours/week
• Content: longer cycling sessions (up to 4 hours), swimming intensities, tempo changes, threshold intervals

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Stage 3: Peak phase (weeks 15—20)

target: Build up maximum performance

• Focus: competition-specific loads, test races
• Volume: 12-20 hours/week
• Content: long coupling training sessions, testing race pace, simulating competition food

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Stage 4: Tapering (weeks 21-24)

target: Reduce fatigue, preserve shape

• Focus: Lower volume, keep intensity moderate
• Volume: 6—10 hours/week
• Content: short, crunchy units, activation

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Your weekly schedule: Example of a typical training week

Day unit 1 unit 2Monday (rest day) optional 1-1.5h bike—Tuesday 1h swimming (technique) 1h run GA1Wednesday1.5h bike interval30 min weight training Thursday1h running (tempo change) —Friday1.5h swimming (intervals) —Saturday3—5h bike (GA1 + EB) 30 min coupling run (optional with Racepace) Sunday 1.5h running (easy) Stretching/mobility

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Common errors during periodization

• Increase volumes too quickly: Especially when running, you should increase a maximum of 10% circumference per week
• Ignore regeneration: Include a deload week every 3-4 weeks and listen to your body
• Too little specificity: Don't forget IRONMAN-specific stimuli (long coupling sessions with race food)
• No tests: Test races help you test your strategy

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Conclusion: Reaching the Ironman goal with a plan

A structured Ironman training plan with clear periodization is the key to healthy, fit and self-confident on the starting line to stand. Regardless of whether your goal is to “finish” or for a specific time — train not only hard, but smart.

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Ironman training periodization FAQ

How long does an Ironman training setup take?

At least 20-24 weeks is useful; 6-12 months of preparation time is ideal. The exact duration depends on your starting level and goals.

Can I adapt a plan to my daily life?

Yes! Periodization provides structure, but you should make the content flexible.

Do I need a coach?

Not necessarily, but a coach can respond to you individually — especially if you are short of time or are prone to injury.