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IRONMAN Novice Preparation and Base Phase

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IRONMAN Novice Preparation and Base Phase


Simon Olney

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28 Weeks

Plan Description

In this plan, IRONMAN Certified Coach and British Triathlon Level 3 Coach in training Simon Olney will help you move from an Olympic distance finisher to laying the foundations of an Ironman, though a build period will be required to get you truly race ready.

Lasting 23 weeks, this plan gently builds you all the way up to a six hour ride and three hour run. This plan is designed to be completed over the colder months in temperate climates, so no access to open water is required.

To follow this plan you will require:
A road bike or triathlon bike
Access to a pool
A turbo trainer
Running shoes and suitable trails/roads for running
A GPS watch
Ideally a power meter, although power zones outside can be substituted for heart rate zones for rides outside

You can drop me an E-mail at with any questions you have before you buy this plan, or with any basic questions you have about your training while following it. If you decide after the first few weeks of training that you require a more bespoke approach, I will happily deduct the cost of this plan from your first month of coaching.

How it Works

Load Your Plan

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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 x2
3,391m 4,000m
Bike x2
03:01:00 06:00:00
Strength x2
01:14:00 00:51:00
Day Off x1
—— ——
Run x1
01:46:00 03:00:00
Workouts Per Week Weekly Average Longest Workout
3,391m 4,000m
03:01:00 06:00:00
01:14:00 00:51:00
Day Off
—— ——
01:46:00 03:00:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Simon Olney

Phazon Triathlon

I am a British Triathlon High Performing Coach (level 3) specialising in helping athletes with unpredictable lifestyles maximise their time. I have had success helping individuals qualify for world championship events and medal at national championships.

  • 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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