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Full Ironman 140.6 Triathlon Plan

Ironman is the longest single-day endurance event most athletes will ever attempt - a 3.8km swim, 180km bike, and a full marathon run, completed in one continuous effort. Finishing an Ironman is a significant achievement at any speed. Finishing it well - controlled, fuelled, and still running in the final 10 kilometres - requires a 24-week training block that builds genuine aerobic foundation, sport-specific strength on the bike and in the water, and the race-day decision-making that prevents the event from unravelling after 120km. This plan draws on human factors principles as much as training science: fatigue management, pacing discipline under pressure, and fuelling as a system.

Who This Plan Is For

  • Triathletes who have completed a Half Ironman and are ready to step up to full distance

  • Experienced multi-sport athletes with a strong aerobic base across all three disciplines

  • Athletes who can commit to 12–16 hours of training per week during peak build weeks

  • Individuals who understand that Ironman is as much a logistical and psychological challenge as a physical one

Entry Requirements

  • Completed at least one Half Ironman or equivalent long-distance event

  • Able to swim 2km continuously in open water

  • Able to ride 100km at a steady aerobic pace without significant fatigue

  • Half marathon time of 2:00 or faster

  • At least 12 months of consistent triathlon or endurance training

  • Access to pool twice per week, road or turbo bike, and a reliable long-ride route

Plan Specifications

Weekly Training Hours                         12-16 hours per week at peak, across swim, bike and run

                                                                 Base phase: 9-11 hours per week

 

Plan Length                                            24 weeks, including a 3 week taper

                                                                  Structured in four phases; Base, Build, Peak & Taper

 

Delivery Platform                                  TrainingPeaks (structured workouts with targets)

 

Sport                                                       Triathlon (swim/bike/run)

Key Sessions Included

  • Long swim sessions building to 4km continuous with open water race simulation

  • Long bike rides building to 150–160km with specific aerobic pacing and on-bike nutrition practice

  • Marathon-pace long runs off the bike (brick long runs) building to 25km

  • Back-to-back long days - Saturday long bike followed by Sunday long run - replicating Ironman fatigue

  • Threshold bike and run sessions for aerobic power development

  • Race-simulation days in weeks 14 and 18 - shortened race-pace efforts across all three disciplines

  • Fuelling sessions from week 6 onwards with hourly carbohydrate targets practiced in every long session

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What You Get

  • 24-week structured TrainingPeaks plan across all three disciplines with full targets, session notes, and fuelling cues

  • Phase-by-phase training structure with clear objectives for each block

  • Fuelling framework - hourly carbohydrate and hydration targets for training and race day

  • Ironman pacing strategy by discipline - how to ride conservatively enough to run the marathon

  • Race week guide - final preparation, travel logistics, transition setup, and competition-day routine

  • PDF: Ironman race execution - the human factors of decision-making over a 10–14 hour event

  • Taper management guide - how to interpret your TrainingPeaks data and manage pre-race anxiety

How It Works - TrainingPeaks Delivery

  • After purchase, you will receive an email with a link to connect the plan to your TrainingPeaks account. If you don't already have a TrainingPeaks account, you can create one for free - the free tier is sufficient for this plan.

  • Once connected, every session will appear in your TrainingPeaks calendar on the correct day, with structured workout targets including pace zones, heart rate zones, duration, and session notes.

  • Sessions sync automatically to Garmin, Wahoo, Apple Watch, and most other GPS devices via the TrainingPeaks app. You train to the targets on your device - no need to memorise sessions or carry notes.

  • The plan starts from the date you choose at setup. If you have a specific race date, set that in TrainingPeaks and the plan will align automatically.

Coaching Instead?

If you'd like a coach to adapt this plan to your life, review your sessions, and support you through to race day, Essentials Coaching starts at £80/month for the first three months. Your training plan purchase price of £69 will be deducted from your first month's coaching fee if you upgrade within 30 days of purchase.

 

Explore coaching here.

DISCLAIMER

This training plan is designed for general educational purposes and is not a substitute for personalised medical or coaching advice.

Before beginning any new training programme, consult a qualified medical professional, particularly if you have any pre-existing health conditions, injuries, or concerns. The targets and progressions within this plan are guides - if at any point training causes pain, illness, or excessive fatigue, rest and seek appropriate advice.

By purchasing this plan, you accept responsibility for how you apply it to your own training.

Barbour Performance Systems accepts no liability for injury or illness arising from the use of this plan.

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