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Ironman 10 Week Training Plan
- If you are not obsessed with your life, change it
- Week 1 - 6 July
- Week 2 - 13 July
- Week 3 - 20 July
- Week 4 - 27 July
- Week 5 - 3 August
- Week 6 - 10 August
- Week 7 - 17 August
Week 1
| Day | Session |
|---|---|
| Monday | Bike Quality: 90 min 3 × 10 min @ 145-150W |
| Tuesday | Run Quality: 60 min Tempo/progression |
| Wednesday | Easy Bike: 60 min @ 125-140W |
| Thursday | Swim: 3.2 km Long Run: 2h00 easy |
| Friday | Long Bike: 3h15 @ 135-145W + 15 min brick |
| Saturday | Easy Run: 45 min |
| Sunday | Rest Day |
Week 2
| Monday | Bike Quality: 90 min 3 × 12 min @ 145-150W |
| Tuesday | Run Quality: 60-70 min |
| Wednesday | Easy Bike: 60-75 min @ 125-140W |
| Thursday | Swim: 3.4 km Long Run: 2h10 easy |
| Friday | Long Bike: 3h45 @ 135-145W + 15-20 min brick |
| Saturday | Easy Run: 45 min |
| Sunday | Rest Day |
Week 3
| Monday | Bike Quality: 90 min 2 × 20 min @ 145-150W |
| Tuesday | Run Quality: 70 min |
| Wednesday | Easy Bike: 75 min @ 125-140W |
| Thursday | Swim: 3.6-3.8 km Long Run: 2h20 easy |
| Friday | Long Bike: 4h15 @ 135-145W + 20 min brick |
| Saturday | Easy Run: 45 min |
| Sunday | Rest Day |
Week 4
| Monday | Bike Quality: 90-120 min |
| Tuesday | Run Quality: 60 min steady |
| Wednesday | Easy Bike: 75-90 min @ 130-140W |
| Thursday | Swim: 4.0 km Long Run: 2h30 easy |
| Friday | Long Bike: 4h45 Race-effort blocks @ 145-150W + 20-30 min brick |
| Saturday | Easy Run: 45 min |
| Sunday | Rest Day |
Week 5 (Peak)
| Monday | Bike Quality: 75-90 min |
| Tuesday | Run Quality: 60 min steady |
| Wednesday | Easy Bike: 90 min @ 130-140W |
| Thursday | Swim: 4.0 km Long Run: 2h00 easy |
| Friday | Long Bike: 5h00 Race nutrition rehearsal 145-150W + 30 min brick |
| Saturday | Easy Run: 45 min |
| Sunday | Rest Day |
Week 6 (Taper)
| Monday | Bike Quality: 75 min |
| Tuesday | Run Quality: 60 min with strides |
| Wednesday | Easy Bike: 45-60 min @ 125-135W |
| Thursday | Swim: 3.0 km Long Run: 1h30 easy |
| Friday | Long Bike: 3h00-3h30 @ race effort |
| Saturday | Easy Run: 30 min |
| Sunday | Rest Day |
Week 7 (Race Week)
| Monday | Bike: 60 min easy with a few race-pace efforts |
| Tuesday | Run: 45 min easy |
| Wednesday | Easy Bike: 30-45 min spin |
| Thursday | Swim: 2.0-2.5 km easy Run: 30 min easy |
| Friday | Bike: 30-45 min easy spin |
| Saturday | Run: 15 min shakeout or rest |
| Sunday | Race Day |
Bike Power Guide (FTP 210W)
| Ride Type | Power Target |
|---|---|
| Recovery / Easy Bike | 125-140W |
| Long Ride Zone 2 | 135-145W |
| Ironman Race Effort | 145-150W |
| Sustained Climbing Cap | ≤160W |
| Ironman Target Average Power | ~145W |
Race-Rehearsal Friday Rides
Week 4 (4h45)
- 60 min @ 135-140W
- 3 hrs @ 145-150W
- Remaining time @ 135-145W
- 20-30 min easy brick run
Week 5 (5h00)
- 60 min @ 135-140W
- 3-3.5 hrs @ 145-150W
- Remaining time @ 135-145W
- 30 min easy brick run
Race-Day Guidance
If you can complete Week 5 at the prescribed powers, take in your race nutrition comfortably, and complete the brick run without excessive fatigue, then a target of approximately 145W average power for the bike leg is appropriate for race day.