Browse More Plans

Triathlon: 140.6 IRONMAN® - Beginner: 6.25 to 13.0 hrs/wk

Browse More Plans

Triathlon: 140.6 IRONMAN® - Beginner: 6.25 to 13.0 hrs/wk


Gale Bernhardt

All plans by this Coach
3.75 (4)


13 Weeks

Plan Description

This 13-Week training plan is for experienced triathletes looking to comfortably complete their first IRONMAN® event (2.4 miles of swimming, 112 miles of cycling and 26.2 miles of running.) This famous training plan, titled "13 Weeks to a 13-Hour IRONMAN®," originally published in Triathlete Magazine has helped countless athletes successfully complete their first long-distance triathlon event. This plan is for the experienced triathlete, who has completed several sprint and Olympic distance races.

You can currently swim three times per week for about an hour, estimating a race swim pace of 1:45 to 2:00 per 100 yards. You are currently doing a long bike ride at about 90-minutes and you estimate an average of 15 to 18 miles per hour for the race. You can currently do a long run that is 75- to 90-minutes long. Weekday training needs to be light, but weekend training hours are more available. The total training hours for the first week of the plan are 8:45 and the biggest week of training, Week 11, is 13:15 hours.

In Week 11 are your longest workouts. On Saturday you have a 1:30 swim workout and a 5:00 bike ride. Sunday is a 3:00 run. Volume tapers significantly the final two weeks of the plan to have you rested and ready for race day.

Find the supporting documents you need to help you with this plan at this link.

You can find more training plan choices at THIS HOT LINK.

Originally appeared in the June 1999 issue of “Triathlete Magazine."

Plan is available in the book “Training Plans for Multisport Athletes”

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

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
02:38:00 01:30:00
Bike x3
04:04:00 05:00:00
Day Off x2
—— ——
Run x2
02:37:00 03:00:00
Workouts Per Week Weekly Average Longest Workout
02:38:00 01:30:00
04:04:00 05:00:00
Day Off
—— ——
02:37:00 03:00:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Gale Bernhardt

Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website

  • 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.

Still have questions about this plan?
$64.95 - Buy Now