How To Train For An Ironman

How to train for an Ironman
4 MONTHS OUT
- Begin 4 months out: Bike 3-6 hours, Swim 2-4 hours, Run 2-4 hours WEEKLY
- Apply 80/20 rule: 80% low intensity, 20% high intensity
- Avoid intensity blindness: You’re probably training too hard too often
2-3 MONTHS OUT
- Bike 6-10 hours, Swim 4-6 hours, Run 4-7 hours
- Don’t worry if you don’t hit targets, just don’t give up
- Begin Brick Sessions: Bike straight after a Swim or Run straight after a Bike
- Include Interval Training in your workouts including Brick Sessions
- Get a good Nutrition Plan
- Strength Workouts at least twice a week
- Enter Tune-Up Races: Get experience, Get better
- Stay Motivated: Join clubs or hire a Coach
4 WEEKS OUT
- Begin Tapering (I usually start 2 weeks out)
- Wind down Training Slowly
- Don’t stop completely as Taper Flu can set in
- Allow your body to re-energise
1 WEEK OUT
- Feet up, Relax, Enjoy, Soak it all up
- Stay Hydrated
- Carb up
- Sleep well
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[@stephenwoodhouse3137]

Great video. Come across you by chance. I am doing my first 70.3 in June . Is there a possibility you could do a similar video please. Cheers

[@EnduranceAaron]

Absolutely. It’s on my list to do a 70.3 training plan. Best of luck in June in your race 💪 I’ve got a couple pencilled in and looking forward to those. Thanks for watching 🙏

[@gerardocuriel5490]

Great video! Great job summerizing everything so easily. Im doing my first ironman on June! Last months are very tricky, i personally think i ramped up my training a little too fast and wasnt feeling great. I tuned backed and reworking towards it again. Seems much better now.

[@EnduranceAaron]

That’s awesome 👏 I hope it goes really well for you. Half the battle is mentally in training, I used to beat myself up if I wasn’t hitting targets. Definitely listen to your body, and like I said “you’re doing more than most out there anyway” so well done. Let me know how you go in June. Thanks for watching 🙏

[@gerardocuriel5490]

@@EnduranceAaron Thank you! It's very kind of you. Will definitely do

[@blakedemilio1118]

Another great video, keep up the good work. It would be great if you could do a video on warmup/cooldown, recovery after training for each discipline.

[@EnduranceAaron]

Hi @blake thanks again for watching. I will add this to my list of videos as I have plenty experience with this particularly managing injury