Free Ironman training plans
These free Ironman training plans will help you race long-distance triathlons faster
Ironman triathlons require focused preparation to have a successful race. These Ironman free training plans have been carefully put together by 220 Triathlon to ensure that you race faster, and more enjoyably.
Take a look at them below (we’ve included a brief description of each) and click the links to download a print-ready copy to your computer.
Whichever plan you choose, read our training and preparation tips for your first Ironman before starting. If you’re wondering when to start your Ironman training, we’ve asked: can you train for an Ironman in a year?
You can find lots more free triathlon training plans on the 220 Triathlon website, including sprint distance, Olympic distance and more.
Free three-month Ironman base training plan
It’s recommended to complete an base training plan in advance of more demanding Ironman workouts.
The goal of the plan is to improve aerobic fitness to make you more efficient and resistant to fatigue and injury: don’t worry if you’re not getting faster.
This 12-week base plan starts with five sessions a week before increasing to six later in the plan. The duration and intensity of your training progressively builds up too.
Free six-month Ironman base training plan
Coaches often say you can never have enough base fitness for any endurance sport, let alone a long-course triathlon.
So if you have time, extending your base training for Ironman to six months could pay dividends.
Due to its length, this plan starts gently before gradually upping the volume. Intensity stays low to moderate for the entire six months.
Free six-month Ironman training plan
This 24-week plan by Dermot Hayes is designed to follow the either of the base training plans.
With bricks, race-pace efforts, open-water swims and a taper, it will take you through the build phase up to your big Ironman race day in optimum condition.
Free 12-month Ironman training plan
If you’re well organised, why not dedicate a whole year to Ironman preparation?
The first half of this plan focuses on boosting your base fitness by incrementally raising your training volume at low and medium intensity.
The second half picks up the pace: you’ll regularly swim, bike and run at your targeted race speed. It leaves time to enhance further enhance your aerobic fitness and recover from increasingly tough workouts.
Free 12-week Ironman peak phase training plan
Three months out from the big day, it’s time to get serious.
This 12-week plan is intended to sharpen your condition by more closely mimicing the demands of the race.
Therefore, expect long runs up to 32km, 160km rides and 3.5km swims along with race-specific brick sessions as volume tops out.
Finally, a two-week taper should see you arrive fit and fresh at the start line.
Now you’ve chosen a plan, are you searching for an Ironman to enter? Choose from the best Ironman-distance triathlons for beginners in Europe.
Triathlons don’t have to be expensive, so we’ve selected 10 of Europe’s cheapest Ironman-distance triathlons to keep costs down.
Jamie Beach
Former digital editor 
