IRONMAN Training Plan (Experienced, 10 Weeks, Workout Builder: Bike/Run: Heart Rate, Swim: Pace)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 12:36

"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 10 weeks before your goal race, this plan progresses through one base period 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: 1,000 meters or yards continuously
• Bike: 3.5 hours
• Run: 2 hours (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 1

Warm Up:
300 Easy Z1 FR - practice breathing both sides, r10s
2x 100 Float Kick Drill, r15s

Main Set:
5x 400 FR Z2 to Z3 - first 400 is easy then each 400 gets slightly faster by 5-10 seconds over previous one - don't start out too fast!, r30s
4x 50 FR Z5 very fast!, r30s

200 Cool Down: Choice - easy

View swim drill videos:

Sample Day 1
Bike with Intervals

10' Z1 to warm up at 80-100 rpm cadence.

Main Set: Z2
- 3 x 2' Z3 @ 60-70 rpm w/ 4' Z2 in between
- 4 x 1' Z4 with 2' Z1 in between

Simulate hills on a trainer or flat road by shifting into a harder gear (big chainring in front / smaller chainring in back)

Sample Day 2
Run with Tempo

Warm Up:
5' Z1 easy to warm up

Main Set: 40'
Include 2 x 10' Z3

5' Z1 to Z2 to finish

Sample Day 3

Warm Up:
300 Easy Z1 FR - practice sighting by popping head up every 3-5 strokes, r15s

Main Set:
1200 FR steady Z2 - include 4 x 50 non-FR mixed in, r60s
2x 75 FR Z4 fast, r20s

Cool Down:
300 Easy Choice

View swim drill videos:

Sample Day 3
Bike with Alternating Gearing

10' Z1 to warm up

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

Sample Day 4
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 4

Warm Up:
200 FR Z1 easy, r10s
2x 100 Side Kicking drill, r10s

Main Set:
100 FR Z2 with paddles, r10s
200 FR Z2, r10s
300 FR Z2 with pull boy, r10s
400 FR Z2, r15s
400 FR Z3, r20s
300 FR Z3 with pull buoy, r20s
200 FR Z3, r20s
100 FR Z3 with paddles, r20s

Cool Down: 200 Z1 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.