These exclusive free Ironman triathlon training plans will help you race better and faster in your next long-course triathlon event

Free Triathlon Training Plans from TriRadar

Ironman triathlons aren’t just tough races to compete in, they’re also incredibly challenging to train for. You’ll need consistency and structure in your training and our Ironman training plans will help your with this.

To help you get the most from your training time, we’ve divided our Ironman triathlon training plans into time rich and time poor sections or given existing fitness levels needed to undertake the plans.

Click on the links below to download the plans to your computer.

See more triathlon training plans on TriRadar including our Ironman triathlon training plansIronman 70.3 training plansOlympic-distance training planssprint triathlon training planswinter training plans or duathlon training plans to cover every triathlon distance.

First Ironman Triathlon Training Plan

This beginner training plan will get you Ironman-race-ready in just 12 weeks. View the My First Ironman plan.

  • Weeks: 12
  • Time: 6-11 hours / 7-15 hours
  • Existing fitness: Swim 400m non-stop, bike 2:30 non-stop, run 1 hour non-stop
  • Author: Phil Mosley – Triathlon Plus and TriRadar coaching editor and elite athlete

Conquer The Ironman Triathlon Training Plan

Tackle triathlon’s toughest challenge with this Ironman training plan to get you up to race fitness. View the Conquer The Ironman plan.

  • Weeks: 12
  • Time: 12 hours / 15 hours
  • Existing fitness: Swim 2.5km non-stop, ride 70 miles non-stop, run 16 miles non-stop
  • Author: Martin Yelling – Triathlon coach, former international duathlete and Hawaii Ironman finisher

Build Your Ironman Foundation Training Plan

Use this Ironman training plan to build the endurance and strength you’ll need on race day. View the Build Your Ironman Foundation plan.

  • Weeks: 12
  • Time: 8-10 hours / 10-14 hours
  • Existing fitness: Swim 2km non-stop, bike 2 hours non-stop, run 1 hour non-stop
  • Author: Phil Mosley – Triathlon Plus and TriRadar coaching editor and elite athlete

Move On To Marathons Training Plan

Move up to long-distance running with this marathon training plan to get your going further in training. View the Move On To Marathons plan.

  • Weeks: 12
  • Time: 6-8 hours / 10+ hours
  • Existing fitness: Already competing in Olympic-distance triathlon
  • Author: Martin Yelling – Triathlon coach, former international duathlete and Hawaii Ironman finisher

12 Weeks To Ironman Training Plan

This 12-week Ironman training plan will help get you ready to face the ultimate endurance challenge. View the 12 Weeks To Ironman plan.

  • Weeks: 12
  • Time: upto 13 hours / upto 16 hours
  • Existing fitness: Swim 2.5km non-stop, bike 3 hours non-stop, run 90mins non-stop
  • Author: Phil Mosley – Triathlon Plus and TriRadar coaching editor and elite athlete

Boost Your Open Water Swimming Training Plan

This Ironman swimming plan is designed to prepare you for open water races, helping you get to T1 first! View the Boost Your Open Water Swimming Plan.

  • Weeks: 4
  • Time: 6 hours / 10 hours
  • Existing fitness: Swim 750m non-stop, bike 2 hours non-stop, run 30mins non-stop
  • Author: Doug Hall – Elite triathlete and coach

Winter Ironman Training Plan

This six-week winter Ironman training plan will help you get into regular training for your next Ironman or iron-distance triathlon event. View the Winter Ironman Training Plan.

  • Weeks: 6
  • Goal: Ironman in around seven months
  • Existing fitness: Cycle 2 hours, Run 1 hour, Swim 800m
  • Level: Intermediate to advanced
  • Author: Triathlon Plus and TriRadar coaching editor and elite athlete

Ironman Taper Training Plan

Our Ironman taper training plan will help you get your physical, mental and logistical preparations just right for a smooth race. It covers the last two weeks before your Ironman and will help you stay calm on your way to the event. View the Ironman Taper Training Plan.

  • Weeks: 2
  • Goal: Be ready for race day
  • Existing fitness: Already trained for Ironman
  • Level: All Ironman athletes
  • Author: Phil Mosley – Triathlon Plus and TriRadar coaching editor and elite athlete

We’ve also got Nine Killer Ironman Workouts that you can view here.

See more triathlon training plans on TriRadar including our Ironman triathlon training plans, Ironman 70.3 training plans, Olympic-distance training plans, sprint triathlon training plans, winter training plans or duathlon training plans to cover every triathlon distance.