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IRONMAN swim-focused, 24 weeks (Garmin-compatible, access to coach)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Marius Triukas, IRONMAN® Certified Coach

All plans by this Coach


24 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Who is this Plan for?

If you are not completely new to triathlon (or have at least some experience in all three of its disciplines - swimming, biking, and running), but you feel that your limiter is the swim, this plan can help you to tackle it and prepare to finish the IRONMAN® triathlon race in 24 weeks.

Plan Highlights

The plan is targeted at athletes who want to improve their swimming endurance and speed, and has three swim sessions per week, be it pool or open water workouts.

The plan starts with more than 6 hours of training in the first week and reaches maximum training volume of more than 12:30 hours on week 16. It includes a variety of workouts (strides, tempo, steady-state, endurance, to name a few) arranged in three-week cycles, which will allow your body to adapt and prepare for a challenging race.

The plan has recommendations on when to participate in the sprint, Olympic, or IRONMAN® 70.3® events to get proper racing experience.

The plan is based on a percentage of your calculated Threshold Pace (it applies to swim, bike, and run workouts). Most swim and run workouts also refer to RPE 1-10 (Rating of Perceived Exertion) scale to help you to develop your 'pace by feel'.

The plan does have Strength & Conditioning workouts, however for the best results they should be followed with the supervision of the gym coach.

The plan is compatible with Garmin devices so you will have structured workouts delivered straight to your watch when using the AutoSync feature after connecting your TrainingPeaks and Garmin Connect accounts. Please check your device compatibility in the Garmin/TrainingPeaks website first and bear in mind that S&C workouts and swim workouts do not sync to Garmin platform yet.

Access to Coach

If you will have any questions for this plan, before or after purchasing it, please contact me by e-mail and I’ll be happy to help you. And read the Welcome message before starting. It contains important information about your plan.

Plan version 1.0.1

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
00:03:00 00:35:00
Run x2
02:35:00 03:00:00
Bike x2
03:48:00 04:00:00
Strength x1
00:41:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
00:03:00 00:35:00
02:35:00 03:00:00
03:48:00 04:00:00
00:41:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

Marius Triukas

Train By Data

Sub 3-hour marathoner and sub-11-hour full distance finisher, IRONMAN® Certified Coach with IT background (and father of two). Interested in data analysis and constant search for improvement, meter-by-meter, second-by-second.

If you’re ready and willing to delve into your training data and if you want to explore how numbers translate to your fitness, let’s talk and see if we can find out what your training may or may not has been missing.

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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