Beginner 20-Week Ironman Training Plan

Congratulations on getting ready for your first Ironman! You’re healthy, free from injuries, and starting with a comfortable fitness level – perfect for what we’ve planned in this beginner 20-week Ironman training plan.

This program is designed to slowly ramp up your fitness for your race. If you’re already doing a little bit of swimming, cycling, and running—able to handle 30 minutes of easy jogging, 60 minutes of leisurely biking, and can swim 800 meters without a problem—it’s a great start. If you’ve tackled a triathlon before, you’re in an even better spot!

About The Plan

Make sure to follow the sessions in the order they’re given, and focus on the details in each set. It’s important not to push too hard too fast. Sticking to the recommended zone and intensity efforts will keep you from burning out and decrease the chance of injury.

PHASE 1: GENERAL PREPARATION

Week 1 Building Up Frequency
For the first few weeks, we’re setting the stage with a consistent routine. Think of it as a gentle introduction for your muscles, tendons, and ligaments, prepping them for the fun ahead. Remember, patience is your friend.

Start easy and stick to the plan without adding or skipping any workouts. At this stage, we’ll rely on perceived effort zones until Week 4, when we’ll start doing some testing to fine-tune your training.

Weeks 2-3: Strength and Endurance
As we move into weeks 2 to 3, we’ll sprinkle in some sport-specific strength exercises like hill repeats for running. 

This is also when we start adding in a 3-week build and 1-week recovery cycle that’ll be our rhythm all the way to your Ironman taper. Look for slightly hillier routes to gently boost your aerobic base.

Week 4: Recovery
Week 4 is your chance to catch your breath and see how far you’ve come with a swim test. It’s also a good moment to pat yourself on the back for all your hard work!

Weeks 5-7: Amping Up the Strength and Endurance
In Week 7, we’re adding another workout mid-week, giving you a chance to run and bike a bit more. Weekend sessions will slowly extend in duration. 

We’ll also start incorporating more hills on the run and low-cadence biking to build strength but in a way, that’s kind to your body.

Week 8: Another Well-Deserved Recovery
As you hit Week 8, it’s time for another recovery week. Use this time to reflect on your progress and prepare for the next phase.

PHASE 2: SPECIFIC PREPARATION

During weeks 9-11, you will continue to gradually increase your endurance. The goal is to build on the foundation you laid in weeks 1-8 and reach a new level of fitness. In week 9, you will have a bike and run test to establish your current training zones. 

These fitness tests determine the effort at which you can maintain a given power output (FTP or heart rate on the bike, pace or heart rate for running) for a given period of time. In week 10, you will do your first runs off the bike, known as “brick runs.” 

These runs simulate the effort you will encounter during the race. They will also help you build confidence and endurance. Weekends will feature endurance rides and runs. These workouts will help you build stamina and confidence as you prepare for your upcoming race.

Week 12 is another recovery week. Lower training volume.

PHASE 3: COMPETITION PHASE

Weeks 13-15: Increase Sport Specific Strength and Endurance

During weeks 13-15, weekend sessions lengthen, and now is the time to start practicing your nutrition protocol. These weeks are built around the key weekend endurance sessions. 

6 hours and 30 minutes of Z2 riding and a 2 hour and 30-minute run session with aid station walk breaks are your best opportunities to build endurance and practice pacing and nutrition. 

Week 16 is recovery Monday to Friday, and race distance ride Saturday. This recovery week emphasizes lower volume for 5 days. Saturday is your opportunity to ride the entire course distance.

Week 17: This week, the overall focus will be on Ironman pace work, while still maintaining endurance and lactic threshold maintenance. Threshold sessions are still important but should leave you slightly underdone. This week is built around having a successful long run. Saturday is your last long ride before Ironman.

Week 18:  Swimming the entire race distance is crucial as well and will remove any fear about your ability to cover the distance and give you confidence. If you have doubts about your ability, practice swimming the entire distance in training on Friday. 

Week 19: The taper has begun! It’s time to rest and reduce your training volume. Don’t forget to do your mental homework. Learn the course and visualize excellence. See yourself being successful and meeting your goals in each stage of the race. 

Week 20: It’s Race Week! You’ve tapered, reduced your volume, and sharpened your focus. Avoid the trap of feeling antsy and needing to prove your fitness in any session. Rest and bank up energy as you prepare for your race.

We’re excited to see you grow through this plan! Remember, it’s all about enjoying the process and celebrating the small victories along the way. Let’s get this adventure started!

Setting Intensity Zones

Taking the time to test and set your heart rate, power, or pace zones, as well as your swim pace zones, will ensure the optimal effectiveness of your triathlon training plan. The plan includes scheduled times for testing your swim, bike, and run zones.

Understanding lactate threshold (LT), which is often simply referred to as “Threshold”, is critical to progress. Your LT determines how long and how hard you can exert near-maximum effort. There’s a point when the body begins to produce lactate acid at rates that are too fast for it to metabolize— this is the LT.  

To determine your LT,  you will do a bike and run test on separate days, when your legs feel rested. After a warm-up,  you will run for 30 minutes and bike for 20 to 30 minutes, time trial on flat terrain where you can hold your hardest uninterrupted effort for that duration (a bike trainer is ideal for the bike test and the track is a good option for the run).

Pace the time trial as evenly as possible for both the bike and run. To determine your heart rate, power, or pace zones all the information you will need will be found in the article “How To Set Your Training Zones”.

For swimming, we will utilize pace zones. Swimmers gauge effort as pace per 100, or the time to complete each 100 yards. After a warm-up, you will do a 1000 time trial. Focus on quick turns to not slow your average pace, and perform at a relatively even-paced, maximal effort.

Taper

A common misconception about the Ironman taper is that you do a lot of work before race week and then rest hard. Research shows that it is better to gradually unload and also re-stimulate the body muscularly and cardiovascularly. This maintains the efficiency of sport-specific movement and stimulates the body to absorb and store glycogen (stored fuel) and keep blood plasma levels up.

The taper program starts with 3-4 days of aerobic recovery sessions and days off, followed by shorter training sessions at threshold, and shorter aerobic base work the weekend before Ironman.

The week of Ironman follows a similar pattern, with sessions further reduced in duration. Athletes gradually become more rested while staying sharp. Stay mentally engaged with your training, and avoid feeling like you are hanging on for the taper. Maintain a positive momentum of training and still bring clear focus goals to each practice.

Lastly, try not to look for the “magic” in each session during your final week; you can put a lot of unneeded pressure on yourself thinking “I hope I feel great” every session. Try and go daily as with your regular training and be confident that everything is as it should be.

It is normal to feel heavy or sluggish in taper mode, as your body loads with glycogen (stored fuel) and retains water. Once you start racing, the weeks of training click in, the cobwebs shake off, and your fitness will shine through!

Swim Abbreviations and Effort

• WU: Warm Up
• MS: Main Set
• CD: Cool Down
• DR: Swim Drills – Choose swim drills from Coach Allison’s 6 Fundamental Swim Drills for Beginner Triathletes
• Pull: Done with a pull buoy
• On 20 sec rest: Take 20 seconds of rest at the wall after each effort in the set.

Warm Up, Cool Down, and Drills should all be done at 65% to 70% effort. The Main Set should be done at 80% to 85% effort.

PHASE 1: GENERAL PREPARATION

Week 1
Monday	Rest Day
Tuesday	Bike 60 min: Aerobic Endurance. Z1 gradually building to Z2.
Wednesday	Swim 1600 yards: WU: 200 easy, 8×50 DR MS: 5×100 on 20 sec rest CD: 8×50 DR, 100
Thursday	Rest Day
Friday	Swim 1600 yards: WU: 200, 8×50 DR MS: 4×125 on 20 sec rest CD: 8×50 DR, 100
Saturday	Run 35 min: Aerobic Endurance. Z1 gradually increase to Z2.
Sunday	Bike 1 hour 15 min: Aerobic Endurance. Z1 gradually building to Z2.

Week 2
Monday	Rest Day
Tuesday	Run 45 min: Aerobic Endurance. Z1 gradually building to Z2.
Wednesday	Swim 1600 yards: WU: 200 easy, 8×50 DR MS: 20×25 on 10 sec rest CD: 8×50 DR, 100
Thursday	Rest Day
Friday	Bike 60 min: Aerobic Endurance. Z1 gradually build into Z2.
Saturday	Run 50 min: Aerobic Endurance. Z1 gradually increase to Z2.
Sunday	Bike 1 hour 30 min: Aerobic Endurance. Z1 gradually building to Z2.

Week 3
Monday	Rest Day
Tuesday	Run 40 min: Z1 to Z2 with 4×1 min hill repeats once warmed up.
Wednesday	Swim 1600 yards: WU: 200 easy 8×50 DR MS: 2×250 on 30 sec rest CD: 8×50 DR 100
Thursday	Rest Day
Friday	Swim 1600 yards: 1600 straight swim at comfortable effort (75% to 80% effort).
Saturday	Run 60 min: Aerobic Endurance. 15 min in Z1 and the remainder is Z2.
Sunday	Bike 1 hour 45 min: Aerobic Endurance. 15 min Zn 1 the remainder is primarily Z2.

Week 4 – Recovery Week
Monday	Rest Day
Tuesday	Bike 45 min: Recovery Ride. Z1 gradually build to Z2.
Wednesday	Swim Test 1500 yards: WU: 100 easy 3×100 progressing on 30 sec rest MS: 1000 straight (see notes HERE about pacing) CD: 100
Thursday	Rest Day
Friday	Rest Day
Saturday	Run 55 min: Aerobic Endurance. Z1 gradually increase to Z2.
Sunday	Bike 1 hour 15 min: Aerobic Endurance. Z1 gradually building to Z2.

Week 5
Monday	Rest Day
Tuesday	Bike 60 min: Low RPM/Strength. Z1 to Z2 insert 5 x 4 min 60-65rpm at Z2 with 2 min 90rpm Z1 at the 15 min mark.
Wednesday	Swim 1600 yards: WU: 200 easy 8×50 DR MS: 5×100 on 20 sec rest CD: 8×50 DR 100
Thursday	Rest Day
Friday	Swim 1600 yards: WU: 200 8×50 DR MS: 4×125 on 20 sec rest CD: 8×50 DR 100
Saturday	Bike 2 hours: Aerobic Endurance. Flat to Rolling Terrain. 15 min in Z1 the remainder is Z2.
Sunday	Run 1 hour 10 min: Aerobic Endurance. Rolling to Hilly Terrain. 15 min in Z1 the remainder is Z2.

Week 6
Monday	Rest Day
Tuesday	Run 50 min: Z1 to Z2 with 4×2 min hill repeats once warmed up.
Wednesday	Swim 1800 yards: WU: 300 easy 8×50 DR MS: 20×25 on 10 sec rest CD: 8×50 DR 200
Thursday	Rest Day
Friday	Swim 1800 yards: WU: 300 easy 8×50 DR MS: 2×300 on 30 sec rest CD: 8×50 DR 100
Saturday	Bike 2 hours 30 min: Aerobic Endurance. Rolling to Hilly. 15 min Z1 the remainder is primarily Z2. Can climb into Z3 on uphills.
Sunday	Run 1 hour 20 min: Aerobic Endurance. Rolling to Hilly Terrain. 15 min in Z1 the remainder is Z2.

Week 7
Monday	Rest Day
Tuesday	Run 60 min: Z1 to Z2 with 6×2 min hill repeats once warmed up.
Wednesday	Swim 1800 yards: WU: 300 easy 200 pull 4×50 DR MS: 6×100 on 10 sec rest CD: 8×50 DR 100
Thursday	Bike 1 hour: Low RPM/Strength. Z1 slowly building into Z2. At 20 min insert 4 x 5 min 50-55rpm Z2/ Z3 with 2 min 90rpm Z1. Z1 to the end.
Friday	Swim 1800 yards: 1800 straight swim at comfortable effort (75% to 80% effort).
Saturday	Bike 3 hours: Aerobic Endurance. Flat to Rolling. 15 min Z1 the remainder is primarily Z2.
Sunday	Run 1 hour 30 min: Aerobic Endurance. Rolling to Hilly Terrain. 15 min in Z1 the remainder is Z2.

Week 8 – Recovery Week
Monday	Rest Day
Tuesday	Bike 1 hour: Recovery Ride. Z1 gradually build to Z2.
Wednesday	Swim 1600 yards: WU: 200 8×50 DR MS: 4×125 on 20 sec rest CD: 8×50 DR 100
Thursday	Run 35 min: Aerobic Endurance. Z1 gradually building to Z2.
Friday	Rest Day
Saturday	Run 50 min: Aerobic Endurance. Z1 gradually increase to Z2.
Sunday	Bike 1 hour 30 min: Aerobic Endurance. Z1 gradually building to Z2.

PHASE 2: SPECIFIC PREPARATION

Week 9
Monday	Rest Day
Tuesday	Bike Test 55 min: WU: 20 min easy with 5×30 sec hard with 30 sec recovery MS: 20 min FTP test (you can find effort notes HERE) CD: 10 min very easy
Wednesday	Swim 2500 yards: WU: 300 easy 8×50 DR MS: 8×100 on 15 sec rest 8×50 on 10 sec rest CD: 8×50 DR 200
Thursday	Run Test 55 min: WU: 10 min easy with 5×20 sec hard with 40 sec recovery MS: 30 min LTHR test (you can find pacing notes HERE) CD: 10 min very easy
Friday	Swim 2500 yards: WU: 300 easy 8×50 DR MS: 10×75 on 20 sec rest 10×50 on 15 sec rest CD: 8×50 DR 200
Saturday	Run 1 hour 45 min: Aerobic Endurance. 15 min in Z1 the remainder is Z2.
Sunday	Bike 3 hours 30 min: Aerobic Endurance. Flat to Rolling. 15 min Z1 the remainder is primarily Z2. Brick Run 15 min: Quick Transition Z2.

Week 10
Monday	Rest Day
Tuesday	Bike 1 hour 15 min: Mainly to Z1 to Z2. At the 30 min mark insert 2 x 10 min Z3 to Z4 with 5 min recovery between.
Wednesday	Swim 2500 yards: WU: 300 easy 8×50 DR MS: 4×200 on 30 sec rest 4×100 on 20 sec rest CD: 8×50 DR 200
Thursday	Run 60 min: Mainly Z1 to Z2. At the 20 min mark insert 10 min Z3.
Friday	Swim 2600 yards: WU: 400 easy 8×50 DR MS: 25 50 75 100 125 150 125 100 75 50 25 all on 20 sec rest CD: 8×50 DR 200
Saturday	Bike 4 hours: Aerobic Endurance. 15 min Z1 the remainder is primarily Z2. Brick Run 15 min: Quick Transition Z2.
Sunday	Run 2 hours: Aerobic Endurance. 15 min in Z1 the remainder is Z2.

Week 11
Monday	Rest Day
Tuesday	Bike 1 hour 15 min: Mainly to Z1 to Z2. At the 15 min mark insert 4 x 5 min Z4 with 5 min recovery between.
Wednesday	Swim 2800 yards: WU: 300 easy 8×50 DR MS: 10×100 on 15 sec rest 10×50 on 10 sec rest CD: 8×50 DR 200
Thursday	Run 60 min: Mainly Z1 to Z2. At the 20 min mark insert 15 min Z3.
Friday	Swim 2500 yards: 2500 straight swim at comfortable effort (75% to 80% effort).
Saturday	Run 2 hours: Aerobic Endurance. 15 min in Z1 the remainder is Z2.
Sunday	Bike 4 hours 30 min: Aerobic Endurance. 15 min Z1 the remainder is primarily Z2. Brick Run 30 min: Quick Transition Z2.

Week 12 – Recovery
Monday	Rest Day
Tuesday	Bike 1 hour: Recovery Ride. Z1 gradually build to Z2.
Wednesday	Swim 2500 yards: WU: 300 easy 8×50 DR MS: 10×75 on 20 sec rest 10×50 on 15 sec rest CD: 8×50 DR 200
Thursday	Run 30 min: Aerobic Endurance. Z1 gradually building to Z2.
Friday	Swim 2500 yards: WU: 300 easy 8×50 DR MS: 2×200 on 30 sec rest 4×100 on 20 sec rest 2×200 on 30 sec rest CD: 8×50 DR 200
Saturday	Bike 2 hours: Aerobic Endurance. Z1 gradually building to Z2.
Sunday	Run 1 hour 15 min: Aerobic Endurance. Z1 gradually increase to Z2.

PHASE 3: COMPETITION PHASE

Week 13
Monday	Rest Day
Tuesday	Run 60 min: Mainly Z2. At the 20 min mark insert 20 min Z3.
Wednesday	Swim 3000 yards: WU: 400 easy 200 pull 8×50 DR MS: 5×100 on 10 sec rest 6×150 on 15 sec rest CD: 8×50 DR 200
Thursday	Bike 1 hour 15 min: Mainly Z2. At the 15 min mark insert 2×15 min Z3 with 5 min recovery between.
Friday	Swim 2800 yards: WU: 400 easy 8×50 DR MS: 7×200 on 30 sec rest CD: 8×50 DR 200
Saturday	Bike 5 hours: Aerobic Endurance. Rolling to Hilly Terrain. 15 min Z1 the remainder is primarily Z2 into Z3 on climbs is okay. Brick Run 20 min: Quick Transition Z2.
Sunday	Run 2 hours: Aerobic Endurance. Flat to Rolling Terrain. 15 min in Z1 the remainder is Z2.

Week 14
Monday	Rest Day
Tuesday	Run 60 min: 15 min Z1 the remainder is Z2. At 20 min insert 4×2 min hills Z3 walking recovery down. Z2 until the end.
Wednesday	Swim 2500 yards: WU: 300 easy 8×50 DR MS: 6×75 on 20 sec rest 6×125 on 10 sec rest CD: 8×50 DR 200
Thursday	Bike 1 hour 30 min: Mainly Z2. At the 30 min mark insert 4×6 min Z3 with 3 min recovery between.
Friday	Swim 2600 yards: WU: 400 easy 8×50 DR MS: 2×600 pull on 60 sec rest CD: 8×50 DR 200
Saturday	Run 2 hours 30 min: Aerobic Endurance. Run-Walk. Terrain should simulate your goal Ironman. For 2.5 hours alternate Run 10 min Z1-2 Walk 1 min.
Sunday	Bike 5 hours 30 minutes: Aerobic Endurance. 15 min Z1 the remainder is primarily Z2. Brick Run 30 min: Quick Transition Z2.

Week 15
Monday	Rest Day
Tuesday	Run 60 min: 15 min Z1 the remainder is Z2. At 20 min insert 5×2 min Z4 with 1 min recovery between.
Wednesday	Swim 2800 yards: WU: 400 easy 200 pull 8×50 DR MS: 25 50 75 100 125 150 125 100 75 50 25 all on 20 sec rest CD: 8×50 DR 200
Thursday	Bike 1 hour 30 min: Mainly Z2. At the 30 min mark insert 3×10 min Z3 with 5 min recovery between.
Friday	Swim 3500 yards: 3500 straight swim at comfortable effort (75% to 80% effort).
Saturday	Bike 6 hours: Aerobic Endurance. Terrain should simulate your goal Ironman. 15 min Z1 the remainder is primarily Z2. Brick Run 30 min: Quick Transition Z2.
Sunday	Run 2 hours: Aerobic Endurance. Run-Walk. For 2 hours alternate Run 10 min Z2 Walk 1 min.

Week 16 – Recovery
Monday	Rest Day
Tuesday	Bike 1 hour: Recovery Ride. Z1 gradually build to Z2.
Wednesday	Swim 2500 yards: WU: 300 easy 8×50 DR MS: 2×600 pull on 60 sec rest CD: 8×50 DR 200
Thursday	Run 30 min: Aerobic Endurance. Z1 gradually building to Z2.
Friday	Rest Day
Saturday	Bike 6 hours 30 min: Aerobic Endurance. Terrain should simulate your goal Ironman. 112 miles or 180 kilometers as 15 min in Z1 the remainder is primarily Z2.
Sunday	Run 1 hour: Aerobic Endurance. Z1 gradually increase to Z2.

Week 17
Monday	Rest Day
Tuesday	Bike 1 hour 15 min: Threshold. 15 min Z2 then primarily Z2. At 20 min Insert 20 min at Z3+.
Wednesday	Swim 3000 yards: WU: 400 easy 200 pull 8×50 DR MS: 5×100 on 10 sec rest 6×150 on 15 sec rest CD: 8×50 DR 200
Thursday	Run 60 min: 15 min Z1 the remainder is Z2. At 20 min insert 8×1 min Z4 hill repeats with walking downhill recovery between.
Friday	Swim 2500 yards: WU: 300 easy 8×50 DR MS: 4×200 on 20 sec rest 4×100 on 20 sec rest CD: 8×50 DR 200 pull
Saturday	Bike 5 hours: Aerobic Endurance. Z1 gradually build to Z2. Brick Run 30 min: Quick Transition Z2.
Sunday	Run 3 hours: Aerobic Endurance. Run-Walk. For 3 hours alternate Run 10 min Z2 Walk 1 min.

Week 18
Monday	Rest Day
Tuesday	Bike 1 hour: Aerobic Endurance. Z1 gradually building to Z2.
Wednesday	Swim 2500 yards: WU: 300 easy 8×50 DR MS: 6×75 on 20 sec rest 6×125 on 10 sec rest CD: 8×50 DR 200
Thursday	Run 45 min: 15 min Z1 then Z2 until the end.
Friday	Swim 4200 yards: 4200 straight swim at comfortable effort (75% to 80% effort).
Saturday	Bike 4 hours: Aerobic Endurance. Z1 gradually build to Z2. Brick Run 30 min: Quick Transition Z2.
Sunday	Run 2 hours: Aerobic Endurance. Terrain should simulate your goal Ironman. 15 min Z1 remainder of the time Z2.

Week 19
Monday	Rest Day
Tuesday	Bike 1 hour 15 min: Aerobic Endurance. Z1 gradually building to Z2.
Wednesday	Swim 3000 yards: WU: 300 easy 8×50 DR MS: 8×200 on 30 sec rest CD: 8×50 DR 200
Thursday	Run 60 min: 15 min Z1 then insert 10×1 min Z4 with 1 min recovery between. Z2 until the end.
Friday	Rest Day
Saturday	Bike 2 hours: Aerobic Endurance with Threshold. 15 min Z1 the remainder is primarily Z2. At 30 min insert 5×3 min Z4 with 3 min Z1 recovery between. Brick Run 15 min: Quick Transition Z2.
Sunday	Run 1 hour: Aerobic Endurance. Z1 gradually increase to Z2.

Week 20 – Race Week!
Monday	Rest Day
Tuesday	Bike 1 hour: Threshold Maintenance. Z1 gradually build to Z2. At 20 min insert 4×30 sec Z3-4 with 1 min recovery between.
Wednesday	Swim 1600 yards: WU: 200 easy 8×50 DR MS: 5×100 on 20 sec rest CD: 8×50 DR 100
Thursday	Run 25 min: Threshold Maintenance. 10 min Z1 then insert 5 min Z3-4 10 min Z1.
Friday	Rest Day
Saturday	Swim 15 min: Open water on the race course if possible.
Sunday	RACE DAY!

Get Coached

Coach Carly, who created this 20-week Ironman training plan, has over a decade of coaching experience. She specializes in coaching athletes for 70.3 and 140.6 distances and those with time-crunched and non-traditional schedules.

Carly is an experienced endurance athlete who’s completed multiple Ironman and half-Ironman distance races including the Ironman World Championships in Kona, HI, and multiple 70.3 World Championships. Learn about Coach Carly or explore more into Better Triathlete’s coach match program.