Ironman
The following is an example of an Ironman Training program (phase 1). Before starting any training, you must have a medical examination to ensure it is safe for you to do so.
Any training program application is at the athlete's discretion and risk.
Key to notations and terms used
| k = kilometres | tpb = "target personal best" time for the Triathlon event |
Phase 1
Each training session should include an appropriate warm-up before the session and a cool-down after the session.
Week 1
| Day | Develop | Session | Effort |
| Monday | Rest | ||
| Tuesday | General Endurance | Swim - 1.5k | tpb+15% |
| Wednesday | General Strength & Endurance |
Weight Training Bike - 50k |
tpb+15% |
| Thursday | Rest | ||
| Friday | General Strength & Endurance |
Weight Training Run - 10k |
tpb+15% |
| Saturday | General Endurance | Swim - 1.5k | tpb+15% |
| Sunday | General Endurance | Bike - 50k Run - 10k |
tpb+15% tpb+15% |
Week 2
| Day | Develop | Session | Effort |
| Monday | Rest | ||
| Tuesday | General Endurance | Swim - 2k | tpb+15% |
| Wednesday | General Strength & Endurance |
Weight Training Bike - 60k |
tpb+15% |
| Thursday | Rest | ||
| Friday | General Strength & Endurance |
Weight Training Run - 15k |
tpb+15% |
| Saturday | General Endurance | Swim - 2k | tpb+15% |
| Sunday | General Endurance | Bike - 60k Run - 15k |
tpb+15% tpb+15% |
Week 3
| Day | Develop | Session | Effort |
| Monday | Rest | ||
| Tuesday | General Endurance | Swim - 3k | tpb+15% |
| Wednesday | General Strength & Endurance |
Weight Training Bike - 70k |
tpb+15% |
| Thursday | Rest | ||
| Friday | General Strength & Endurance |
Weight Training Run - 20k |
tpb+15% |
| Saturday | General Endurance | Swim - 3k | tpb+15% |
| Sunday | General Endurance | Bike - 70k Run - 20k |
tpb+15% tpb+15% |
Week 4
| Day | Develop | Session | Effort |
| Monday | Evaluation | Bike - 60 min maximum distance | 100% |
| Tuesday | Strength General | Weight Training | |
| Wednesday | Evaluation | Run - Cooper Test | 100% |
| Thursday | Strength General | Weight Training | |
| Friday | Evaluation | Swim - 20 min maximum distance | 100% |
| Saturday | Rest | ||
| Sunday | Rest |
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- MACKENZIE, B. (2009) Ironman - Phase 1 [WWW] Available from: https://www.brianmac.co.uk/triathlon/ironph1.htm [Accessed