IRONMAN Training Plan (Experienced, 14 Weeks, Workout Builder: Bike/Run: Heart Rate, Swim: Pace)

Average Weekly Training Hours 12:20
Training Load By Week
Average Weekly Training Hours 12:20
Training Load By Week

"You are an IRONMAN®!!!”

When you hear these magical words as you cross the finish line, you’ve accomplished something very special.

Designed for EXPERIENCED triathletes with multiple IRONMAN or IRONMAN 70.3® finishes, the primary goal of this training plan is to prepare you to excel in your IRONMAN race.

This plan utilizes Workout Builder feature to create structured workouts that you can export your workouts to devices, like Garmin. Workout detailed descriptions can also be followed without exporting them to devices. Training zones, which will be set and updated during field tests every 3-4 weeks, are based on % of Lactate Threshold Rate (LTHR) for bike and run and % of Lactate Threshold Pace (LT-prace) for the swim. Although not required, we recommend using a heart rate monitor in conjunction with perceived effort.

enduranceworks david glover ironmanDesigned by USA Triathlon-certified coach and exercise physiologist David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from dozens of Half and Full IRONMAN distance finishes and his success coaching hundreds of triathletes.

Starting 14 weeks before your goal race, this plan progresses through two base periods and one build period (16.5 hrs max per week) prior to peaking and tapering. Each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. You will build up to: 4,500 yards (or meters) swimming, 5 hrs biking and 2.5 hrs running. Your long ride is Saturday, long run is Sunday and off day is Monday.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 750 meters or yards continuously
• Bike: 3 hours
• Run: 90 minutes (run or run/walk)

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.

For more information about this plan, please DOWNLOAD the Description Document.

Questions? Please visit us on the web at or email David directly at:

Training for another race distance? We also have training plans for IRONMAN 70.3 Triathlons and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

david glover coaching certifications

Sample Day 2
Bike Heart Rate Zone Test

Field test to set your training zones for the bike.

Download and follow "Cycling Field Test" protocol at to calculate your bike training zones using power, heart rate or perceived effort.

Your training zones may change over time.

Sample Day 2

Warm Up:
200 Easy Z1 FR - practice breathing both sides, r15s
2 x 100 Float Kick Drill, r15s

Main Set:
5x400 FR Z2 - maintain the same pace across all four (or slightly faster each one), use PADDLES on #2, #4, r45s

Cool Down:
300 easy effort non-FR

View swim drill videos:

Sample Day 3
Run with Hill Repeats

5' Z1 warm up

5' with 5 x 10" strides (50" jog in between). Strides are quick accelerations (but not all out efforts) to engage your fast twitch muscle fibers.

Main Set: Z2.

Include: hill repeats on moderate hill or 4-6% incline on treadmill:
- 4 x 60" Z5b uphill very hard / 90" Z1 easy jog down
- 4 x 30" Z5b uphill very hard / 60" Z1 easy jog down

5' Z1 to Z2 to finish

Sample Day 4
Bike with Alternating Gearing

10' Z1 to warm up

50' Z2 alternating:
- 5' big chainring in front / 70-80 rpm cadence and
- 5' small chainring in front / 90-110 cadence

Sample Day 4
Swim Test

Perform "Swimming Field Test" at: to perform you test and calculate your swim pace training zones.

View swim drill videos:

Sample Day 5
Run Heart Rate Zone Test

Field test to set your training zones for the run.

Download and follow either Running Field Test #1 or #2 protocol at to calculate your run training zones using heart rate, pace or perceived effort.

Your training zones may shift over time as you become more fit.

Sample Day 5

Warm Up:
300 FR Z1 easy - every 3rd length Double Entry drill, r10s
4 x 25 Tarzan drill, r15s

Main Set:
100 Z2 FR with paddles, r10s
300 Z2 FR with pull boy, r10s
200 Z2 FR, r10s
400 Z2 FR, r30s
500 FR start easy and build up to Z3, r60s
400 FR start easy and build up to Z3, r30s
200 Z3 FR, r15s
300 Z3 FR, r15s
100 Z3 FR, r15s

4x 50 FR (25 Z5 Very Fast / 25 Z2 Steady), r15s

Cool Down:
300 Z1 easy non-FR

View swim drill videos:

David Glover, MSE, MS, CSCS

Triathlon training plans for all triathlon distances from Sprint to IRONMAN for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and in-depth webinars.

Specialties: IRONMAN 70.3 and IRONMAN Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.