Ironman
The following is an example of an Ironman Training program (phase 2). 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 2
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 | Specific Strength | Weight Training | |
| Wednesday | Specific Endurance | Swim 2k | tpb+5% |
| Thursday | Rest | ||
| Friday | Specific Endurance | Run - 20k | tpb+5% |
| Saturday | Rest | ||
| Sunday | Specific Endurance | Bike - 100k | tpb+5% |
Week 2
| Day | Develop | Session | Effort |
| Monday | Rest | ||
| Tuesday | Specific Strength | Weight Training | |
| Wednesday | Specific Endurance | Swim 3k | tpb+5% |
| Thursday | Rest | ||
| Friday | Specific Endurance | Run - 30k | tpb+5% |
| Saturday | Rest | ||
| Sunday | Specific Endurance | Bike - 150k | tpb+5% |
Week 3
| Day | Develop | Session | Effort |
| Monday | Rest | ||
| Tuesday | Specific Strength | Weight Training | |
| Wednesday | Specific Endurance | Swim 4k | tpb+5% |
| Thursday | Rest | ||
| Friday | Specific Endurance | Run - 42k | tpb+5% |
| Saturday | Rest | ||
| Sunday | Specific Endurance | Bike - 200k | tpb+5% |
Week 4
| Day | Develop | Session | Effort |
| Monday | Evaluation | Bike - 60 min maximum distance | 100% |
| Tuesday | Strength Specific | Weight Training | |
| Wednesday | Evaluation | Run - Cooper Test | 100% |
| Thursday | Strength Specific | 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 2 [WWW] Available from: https://www.brianmac.co.uk/triathlon/ironph2.htm [Accessed 30/3/2025]
Cookies
This website uses cookies placed by third-party services that appear on our pages. Cookies are used for ads personalisation. You consent to these cookies if you continue to use this website. The site does use Google ads and Google have published information about Google’s use of information.