Couch to Ironman in 6 months

Average Weekly Training Hours 06:32
Training Load By Week
Average Weekly Training Hours 06:32
Training Load By Week

5-16 hours/week for 25 weeks designed by an Accredited Exercise Scientist and Level 1 Triathlon Australia Coach. This program is designed for the first time Ironman competitor who is limited for time due to work and life commitments. It begins with a comfortable 5 hours/week and progresses to around 16 hours/week closer to your Ironman event. The program is simple to understand with no technical jargon used: all work out intensities are indicated through a Rating or Perceived Exertion scale (1-10), rather than with heart rate or power percentages, with 1 being no effort at all and 10 being maximal effort. If you are new to triathlon or are just starting out, this program is perfect for you.

Sample Day 1
4.97mi
1km Repeats

WU: 1200m steady, 4x100m strides progressively faster with jog back recovery.

MS: 5x1km efforts slightly above threshold (heavy breathing; 9/10 effort). W:R ratio of 1:1 (eg if it takes 5 minutes to complete 1km, have 5 minutes rest).

CD: 1km easy jog/walk.

Sample Day 2
1000m
Continuous Swim

Continuous swim at a comfortable (6/10) pace.

Sample Day 3
1:00:00
Continuous Bike

Steady ride @ 6/10 effort - should be able to talk throughout the ride.

Sample Day 5
4.97mi
1km Repeats

WU: 1200m steady, 4x100m strides progressively faster with jog back recovery.

MS: 5x1km efforts slightly above threshold (heavy breathing; 9/10 effort). W:R ratio of 1:1.

CD: 1km easy jog/walk.

Sample Day 6
1:30:00
Long Ride

Long ride at a comfortable (6/10) pace. Should be able to talk comfortably throughout

Sample Day 7
1000m
200m repeats

5x200m repeats slightly above threshold (9/10 effort) with a W:R ratio of 1:1

Sample Day 8
4.97mi
1km Repeats

WU: 1200m steady, 4x100m strides progressively faster with jog back recovery.

MS: 5x1km efforts slightly above threshold (heavy breathing; 9/10 effort). W:R ratio of 1:1 (eg if it takes 5 minutes to complete 1km, have 5 minutes rest).

CD: 1km easy jog/walk.