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First Time Ironman Triathlon Training Plan - Intermediate - (24 weeks)


Hypercat Racing, Rachel Sears Casanta

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24 Weeks

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Plan Description

This 24 week program is geared to the athlete who is ready to tackle the Ironman distance. This program is best suited to the athlete who has previously completed some sprint, olympic and half ironman distance triathlons. The training volume ranges from a low of 8 hours per week during recovery week to a peak volume of approximately 17 hours. The training frequency (number of workouts per week) is fairly evenly split between swim, bike and run. However, the overall training volume is heaviest on the bike to help athletes prepare most optimally for the rigors of the Ironman distance. There is a fair amount of choice and flexibility for the athlete who follows this Hypercat training program which makes it perfect for the self-coached athlete. For the budget conscious athlete, you may want to purchase this plan directly at

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:41 hrs 1:30 hrs
Run x3
3:17 hrs 2:45 hrs
Bike x3
5:32 hrs 6:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
2:41 hrs 1:30 hrs
3:17 hrs 2:45 hrs
5:32 hrs 6:30 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Rachel Sears Casanta

Hypercat Racing

Coaching athletes to excellence in running, duathlon, triathlon, paratriathlon, time trial and ultra cycling. Train smart, race faster!

Individualized online/remote coaching packages for a variety of needs & budgets.
Custom, pre-built plans and race specific training plans for the self-directed athlete.

Professional Bike Fit & Bike Customization services Cycling skills & run technique clinics and camps.

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