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Couch To Iron-Distance (4-16 hrs/wk) + Email Access To Coach: 32 Weeks

Browse More Plans

Couch To Iron-Distance (4-16 hrs/wk) + Email Access To Coach: 32 Weeks


Wendy Mader

All plans by this Coach


32 Weeks

Plan Description

Approach triathlon’s BIGGEST events with a plan that’ll turn a couch potato - into a full-fledged Ironman finishing machine.

(This plan was specifically designed for inexperienced, first-time, or returning Ironman athletes)

Is This Plan For You?

If you don’t have a lot of free time. Lack experience. Or struggling to figure it out. But still want to push yourself to the absolute limits. Then this is the road for you.

This plan is designed specifically for the beginner or returning 140.6 triathletes with busy lives. It’s flexible enough that you won’t have to give up any commitments.

The plan uses a multi-media approach; plan, text, videos, and a word bank to ensure that even a complete beginner can understand all the triathlon lingo.

It also uses a periodization progression process – which gradually builds up the intensity, duration, and complexity of your workouts as you gain more confidence each week.

Plus, the plan’s swimming, biking, running, and strength training blocks ensure you’ll maximize each discipline before hopping in.

And email coach support, so that you aren’t stuck with any questions along the way.

What’s Included?
Seven Exclusive instructional videos before each phase of training. Coach Wendy explains in detail how each training block is organized and structured.
Complimentary 30-minute Skype Consultation with Coach Wendy to personalize certain drills to best fit your technique limiter.
32 week's worth of swimming, biking, running, and strength training workouts.
This plan starts with 2 days of swimming, biking, running, and strength training. Then builds up to 3 swims, bikes, 3 runs, and over time reducesreducing strength to 1 day per week.
Need advice on rearrangingre-arranging your workouts to suit your availability? Email Wendy and she’ll help you out.

TIP: To start you should be able to swim 750meters/yards, bike 45 minutes, and run 2 miles not all on the same day (yet).

Still Not Sure?
Still unsure whether you’d want to buy from me or not?

Check out my newsletter and Instagram to see whether my teaching style suits you or not.

I’m Featured On…Wall Street Journal, Ironman University and Endurance Hour Podcast

Plan Preview Video with Coach Wendy:

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How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:26:00 03:00:00
Bike x2
03:43:00 06:30:00
Swim x2
00:60:00 01:30:00
Day Off x1
—— ——
Strength x1
00:35:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
02:26:00 03:00:00
03:43:00 06:30:00
00:60:00 01:30:00
Day Off
—— ——
00:35:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

wendy mader

Ironman Certified Coach (10x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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