Super Simple 20-Week Ironman Triathlon Training Plan

Training for an Ironman triathlon doesn't have to be complicated. This Ironman training plan is all about simplicity - perfect for beginners, time-crunched athletes, and those looking for a stress-free training experience.

Photo: Jacob Kupferman/Getty Images

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Throughout the 1980s, a certain triathlete trained hard, but with incredible monotony. He completed the same rides and runs on the same routes day after day after day. The only real variation in his training was that he tried to go faster and faster over those same routes as race day drew nearer. That triathlete was none other than Dave Scott, and the repetitiveness of his super simple Ironman training plan did not stop him from winning the Hawaii Ironman six times.

Simplicity is a virtue in Ironman training (and in triathlon training generally) because it minimizes the mental stress of the training process and makes it easy to chart and track progress. When you’re doing the same types of workouts over and over, it’s plain to see when your performance is improving.

RELATED: Triathlete’s Complete Guide on How To Train for an Ironman

Naturally, there must be some variation in your Ironman training, but not as much as many athletes might believe. First, the overall volume of training and the duration of the longest swims, rides and runs must increase as the plan unfolds. After all, an Ironman is an extreme endurance test and increasing training volume and workout duration is how you build endurance. Second, there should be some variation in the intensity of your training, with moderate-intensity, moderately high-intensity, and high-intensity workouts regularly performed in each discipline. This is because different training intensities build fitness in different and complementary ways, so that a multi-intensity program builds greater fitness with a smaller time commitment than an all-moderate intensity training plan would. Finally, like your long, endurance-building workouts, your higher-intensity workouts should become increasingly race-specific as you go along, specifically by demanding that you sustain relatively high speeds for longer periods of time.

Here’s a 20-week Ironman training plan based on the principle of simplicity. It’s a relatively low-volume plan that is appropriate for less experienced and competitive athletes and for athletes of any level of experience and competitiveness who don’t have a lot of time to train. The plan prescribes three swims, three rides and three runs (plus one or two short transition runs in the latter part of the schedule) per week. Monday is always a rest day and every fourth week is a reduced-volume recovery week. There is only a handful of different types of workouts, each of which has a simple format and is simple to execute.
Download PDF of plan here

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Super Simple Ironman Training Plan

Training Plan Key

Easy ride/run Ride or run the designated duration at a steady, comfortable pace.
Endurance ride/run/swim Ride, run or swim the designated duration at a steady, moderate pace.
Interval ride/run Perform the designated number of intervals at the highest intensity level you can sustain through the end of the last interval without bonking. Recover after each interval with easy spinning or jogging for a duration equal to twice that of the hard interval. Warm up with at least 10 minutes of easy riding or running and cool down long enough to reach the designated total workout duration.
Interval swim Swim the designated number of intervals in the main set (MS) at the highest speed you can sustain through the end of the last interval without bonking. Rest on the wall for 10 seconds after 25- to 75-meter intervals, rest 15 seconds after 100- to 200-meter intervals, and rest 20 seconds after intervals longer than 200 meters. Apportion the remainder of the prescribed total workout distance to warm-up and cool-down meters and to drill, kick and pull sets.
Swim time trial Swim the designated time-trial distance as though it were a race. Apportion the remainder of the designated total workout distance to a warm-up and a cool-down.
Tempo ride/run Ride or run the first part of the total duration at a comfortable pace. Ride or run the last part at an effort level that feels challenging yet still relatively comfortable.
Transition run Immediately after you complete the prescribed bike workout, put on your running shoes and run the designated duration at a comfortable pace.
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Our super-simple Ironman training plan can help you prepare for your first Ironman in 20 weeks - no stress, no fuss.
Our super-simple Ironman training plan can help you prepare for your first Ironman in 20 weeks – no stress, no fuss. (Photo: Brad Kaminski/Triathlete)

Super Simple Ironman Training Plan: Week 1

Monday REST DAY
Tuesday INTERVAL BIKE
40 min. w/ 6 x 20 sec. sprints
INTERVAL SWIM
MS: 8 x 25m (1,000m total)
Wednesday EASY RUN
5 miles
Thursday INTERVAL SWIM
MS: 4 x 100m (1,000m total)
EASY BIKE
40 min.
Friday INTERVAL RUN
40 min. w/ 6 x 20 sec. relaxed sprints
Saturday ENDURANCE BIKE
25 miles
Sunday ENDURANCE RUN
6 miles
ENDURANCE SWIM
1,000m

Super Simple Ironman Training Plan: Week 2

Monday REST DAY
Tuesday INTERVAL BIKE
40 min. w/ 8 x 20 sec. sprints
INTERVAL SWIM
MS: 10 x 25m (1,100m total)
Wednesday EASY RUN
5 miles
Thursday INTERVAL SWIM
MS: 5 x 100m (1,100m total)
EASY BIKE
45 min.
Friday INTERVAL RUN
40 min. w/ 8 x 20 sec. relaxed sprints
Saturday ENDURANCE BIKE
30 miles
Sunday ENDURANCE RUN
7 miles
ENDURANCE SWIM
1,250m

Super Simple Ironman Training Plan: Week 3

Monday REST DAY
Tuesday INTERVAL BIKE
40 min. w/ 10 x 20 sec. sprints
INTERVAL SWIM
MS: 12 x 25m (1,200m total)
Wednesday EASY RUN
5 miles
Thursday INTERVAL SWIM
MS: 6 x 100m (1,200m total)
EASY BIKE
45 min.
Friday INTERVAL RUN
45 min. w/ 8 x 20 sec. relaxed sprints
Saturday ENDURANCE BIKE
35 miles
Sunday ENDURANCE RUN
8 miles
ENDURANCE SWIM
1,500m

Super Simple Ironman Training Plan: Week 4 (Recovery)

Monday REST DAY
Tuesday INTERVAL BIKE
40 min. w/ 6 x 20 sec. sprints
INTERVAL SWIM
MS: 10 x 25m (1,200m total)
Wednesday EASY RUN
5 miles
Thursday INTERVAL SWIM
MS: 5 x 100m (1,200m total)
EASY BIKE
45 min.
Friday INTERVAL RUN
40 min. w/ 6 x 20 sec. relaxed sprints
Saturday ENDURANCE BIKE
30 miles
Sunday ENDURANCE RUN
6 miles
ENDURANCE SWIM
1,200m

Super Simple Ironman Training Plan: Week 5

Monday REST DAY
Tuesday TEMPO BIKE
45 min. w/ last 15 min. comfortably hard
INTERVAL SWIM
MS: 10 x 50m (1,500m total)
Wednesday EASY RUN
5.5 miles
Thursday INTERVAL SWIM
MS: 4 x 150m (1,500m total)
EASY BIKE
45 min.
Friday INTERVAL RUN
40 min. w/ 6 x 1 min. fast
Saturday ENDURANCE BIKE
40 miles
Sunday ENDURANCE RUN
9 miles
ENDURANCE SWIM
1,700m

Super Simple Ironman Training Plan: Week 6

Monday REST DAY
Tuesday INTERVAL BIKE
45 min. w/ 8 x 1 min. fast uphill
INTERVAL SWIM
MS: 8 x 50m, 8 x 25m (1,600m total)
Wednesday EASY RUN
6 miles
Thursday INTERVAL SWIM
MS: 4 x 200m (1,600m total)
EASY BIKE
45 min.
Friday TEMPO RUN
45 min. w/ last 15 min. comfortably hard
Saturday ENDURANCE BIKE
45 miles
Sunday ENDURANCE RUN
10 miles
SWIM TIME TRIAL
MS: 800m time trial (1,800m total)

Super Simple Ironman Training Plan: Week 7

Monday REST DAY
Tuesday TEMPO BIKE
50 min. w/ last 20 min. comfortably hard
INTERVAL SWIM
MS: 12 x 50m (1,700m total)
Wednesday EASY RUN
6 miles
Thursday INTERVAL SWIM
MS: 5 x 150m (1,700m total)
EASY BIKE
50 min.
Friday INTERVAL RUN
40 min. w/ 10 x 1 min. fast uphill
Saturday ENDURANCE BIKE + TRANSITION RUN
50 miles easy bike + 10-min. easy run
Sunday ENDURANCE RUN
11 miles
ENDURANCE SWIM
2,100m

Super Simple Ironman Training Plan: Week 8 (Recovery)

Monday REST DAY
Tuesday INTERVAL BIKE
45 min. w/ 6 x 90 sec. fast
INTERVAL SWIM
MS: 16 x 50m (1,500m total)
Wednesday EASY RUN
6 miles
Thursday INTERVAL SWIM
MS: 8 x 100m (1,500m total)
EASY BIKE
45 min.
Friday TEMPO RUN
45 min. w/ last 15 min. comfortably hard
Saturday ENDURANCE BIKE
40 miles
Sunday ENDURANCE RUN
8 miles
ENDURANCE SWIM
MS: 1,600m steady (1,800m total)

Super Simple Ironman Training Plan: Week 9

Monday REST DAY
Tuesday TEMPO BIKE + TRANSITION RUN
55 min. bike w/ last 20 min. comfortably hard + 10 min. easy run
INTERVAL SWIM
MS: 8 x 75m (1,900m total)
Wednesday EASY RUN
6 miles
Thursday INTERVAL SWIM
MS: 4 x 250m (1,900m total)
EASY BIKE
50 min.
Friday INTERVAL RUN
45 min. w/ 8 x 2 min. fast
Saturday ENDURANCE BIKE + TRANSITION RUN
55 miles easy bike + 10-min. easy run
Sunday ENDURANCE RUN
12 miles
ENDURANCE SWIM
2,400m

Super Simple Ironman Training Plan: Week 10

Monday REST DAY
Tuesday INTERVAL BIKE + TRANSITION RUN
55 min. bike w/ 8 x 2 min. fast + 10-min. easy run
INTERVAL SWIM
MS: 10 x 50m, 10 x 25m (2,100m total)
Wednesday EASY RUN
6 miles
Thursday INTERVAL SWIM
MS: 6 x 150m (2,100m total)
EASY BIKE
55 min.
Friday TEMPO RUN
50 min. w/ last 20 min. comfortably hard
Saturday ENDURANCE BIKE + TRANSITION RUN
60 miles easy bike + 15-min. easy run
Sunday ENDURANCE RUN
10 miles
ENDURANCE SWIM
2,700m

Super Simple Ironman Training Plan: Week 11

Monday REST DAY
Tuesday TEMPO BIKE + TRANSITION RUN
1 hr. bike w/ last 20 min. comfortably hard + 10-min. easy run
INTERVAL SWIM
MS: 10 x 75m, 10 x 25m (2,300m total)
Wednesday EASY RUN
6 miles
Thursday INTERVAL SWIM
MS: 5 x 200m (2,300m total)
EASY BIKE
1 hr.
Friday INTERVAL RUN
45 min. w/ 8 x 2 min. fast
Saturday ENDURANCE BIKE + TRANSITION RUN
65 miles easy bike + 10-min. easy run
Sunday ENDURANCE RUN
13 miles
ENDURANCE SWIM
3,000m

Super Simple Ironman Training Plan: Week 12 (Recovery)

Monday REST DAY
Tuesday INTERVAL BIKE + TRANSITION RUN
50 min. bike w/ 8 x 1 min. fast + 10-min. easy run
INTERVAL SWIM
MS: 15 x 50m (1,800m total)
Wednesday EASY RUN
6 miles
Thursday INTERVAL SWIM
MS: 12 x 100m (1,800m total)
EASY BIKE
50 min.
Friday TEMPO RUN
40 min. w/ last 12 min. comfortably hard
Saturday ENDURANCE BIKE + TRANSITION RUN
50 miles easy bike + 15-min. easy run
Sunday ENDURANCE RUN
10 miles
ENDURANCE SWIM
2,400m

Super Simple Ironman Training Plan: Week 13

Monday REST DAY
Tuesday TEMPO BIKE + TRANSITION RUN
1 hr. 10 min. bike w/ last 20 min. comfortably hard + 10-min. easy run
INTERVAL SWIM
MS: 18 x 50m (2,500m total)
Wednesday EASY RUN
6.5 miles
Thursday INTERVAL SWIM
MS: 4 x 300m (2,500m total)
EASY BIKE
1 hr.
Friday INTERVAL RUN
50 min. w/ 10 x 2 min. fast
Saturday ENDURANCE BIKE + TRANSITION RUN
70 miles easy bike + 10-min. easy run
Sunday ENDURANCE RUN
14 miles
ENDURANCE SWIM
3,000m

Super Simple Ironman Training Plan: Week 14

Monday REST DAY
Tuesday INTERVAL BIKE + TRANSITION RUN
1 hr. 10 min. bike w/ 10 x 2 min. hard + 10-min. easy run
INTERVAL SWIM
MS: 8 x 100m, 8 x 25 m (2,600m total)
Wednesday EASY RUN
6.5 miles
Thursday INTERVAL SWIM
MS: 2 x 400m, 4 x 100m (2,600m total)
EASY BIKE
1 hr. 15 min.
Friday TEMPO RUN
1 hr. w/ last 20 min. comfortably hard
Saturday ENDURANCE BIKE + TRANSITION RUN
55 miles easy bike + 20-min. easy run
Sunday ENDURANCE RUN
11 miles
ENDURANCE SWIM
3,300m

Super Simple Ironman Training Plan: Week 15

Monday REST DAY
Tuesday TEMPO BIKE + TRANSITION RUN
1 hr. 15 min. bike w/ last 25 min. comfortably hard + 10-min. easy run
INTERVAL SWIM
MS: 6 x 75m, 6 x 50m (2,800m total)
Wednesday EASY RUN
7 miles
Thursday INTERVAL SWIM
MS: 4 x 300m, 4 x 100m (2,800m total)
EASY BIKE
1 hr. 15 min.
Friday INTERVAL RUN
55 min. w/ 5 x 3 min. fast
Saturday ENDURANCE BIKE + TRANSITION RUN
85 miles easy bike + 10-min. easy run
Sunday ENDURANCE RUN
16 miles
ENDURANCE SWIM
3,800m

Super Simple Ironman Training Plan: Week 16 (Recovery)

Monday REST DAY
Tuesday INTERVAL BIKE + TRANSITION RUN
1 hr. bike w/ 10 x 2 min. hard + 10-min. easy run
INTERVAL SWIM
MS: 16 x 50m (2,300m total)
Wednesday EASY RUN
6 miles
Thursday INTERVAL SWIM
MS: 2 x 400m, 4 x 100m (2,300m total)
EASY BIKE
1 hr.
Friday TEMPO RUN
50 min. w/ last 15 min. comfortably hard
Saturday ENDURANCE BIKE + TRANSITION RUN
50 miles easy bike + 15-min. easy run
Sunday ENDURANCE RUN
10 miles
SWIM TIME TRIAL
MS: 1,650m as fast as possible (2,400m total)

Super Simple Ironman Training Plan: Week 17

Monday REST DAY
Tuesday TEMPO BIKE + TRANSITION RUN
1 hr. 20 min. bike w/ last 30 min. comfortably hard + 10-min. easy run
INTERVAL SWIM
MS: 10 x 100m, 10 x 50m (3,000m total)
Wednesday EASY RUN
7 miles
Thursday INTERVAL SWIM
MS: 4 x 400m (3,000m total)
EASY BIKE
1 hr. 20 min.
Friday INTERVAL RUN
1 hr. w/ 3 x 5 min. fast
Saturday ENDURANCE BIKE + TRANSITION RUN
100 miles easy bike + 10-min. easy run
Sunday ENDURANCE RUN
18 miles
ENDURANCE SWIM
4,000m

Super Simple Ironman Training Plan: Week 18

Monday REST DAY
Tuesday INTERVAL BIKE + TRANSITION RUN
1 hr. 20 min. bike w/ 3 x 5 min. hard + 10-min. easy run
INTERVAL SWIM
MS: 8 x 75m, 8 x 50m, 8 x 25m (3,000m total)
Wednesday EASY RUN
7 miles
Thursday INTERVAL SWIM
MS: 4 x 300m, 4 x 100m (3,000m total)
EASY BIKE
1 hr. 30 min.
Friday TEMPO RUN
1 hr. w/ last 25 min. comfortably hard
Saturday ENDURANCE BIKE + TRANSITION RUN
70 miles easy bike + 1-hour easy run
Sunday EASY RUN
5 miles
ENDURANCE SWIM
4,000m

Super Simple Ironman Training Plan: Week 19

Monday REST DAY
Tuesday TEMPO BIKE + TRANSITION RUN
1 hr. bike w/ last 20 min. comfortably hard + 10-min. easy run
INTERVAL SWIM
MS: 10 x 100m, 10 x 50m (2,600m total)
Wednesday EASY RUN
7 miles
Thursday INTERVAL SWIM
MS: 4 x 400m (2,600m total)
EASY BIKE
1 hr.
Friday INTERVAL RUN
45 min. w/ 6 x 2 min. fast
Saturday ENDURANCE BIKE + TRANSITION RUN
50 miles easy bike + 10-min. easy run
Sunday ENDURANCE RUN
10 miles
ENDURANCE SWIM
4,000m

Super Simple Ironman Training Plan: Week 20

Monday REST DAY
Tuesday INTERVAL BIKE
45 min. w/ 6 x 1 min. hard
INTERVAL SWIM
MS: 10 x 50m (2,200m total)
Wednesday EASY RUN
5 miles
Thursday INTERVAL SWIM
MS: 4 x 300m (1,600m total)
EASY BIKE
30 min.
Friday EASY RUN
30 min.
Saturday EASY BIKE
20 min.
Sunday IRONMAN!

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