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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
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. |

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! |