What Is An Ideal Ironman Training Week? | Training Schedule Planning & Tips

If you’ve signed up for an Ironman, or you are thinking about committing to one, then you probably want to know what exactly you are getting yourself in for! Heather & James help your planning take it a step forward and as we talk you through a typical, or ideal, Ironman training week.
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[@juanpaologonzales8859]

I did my first full Ironman Philippines this March 2022. I followed a strict 9 workout session / week. The race was originally slated for May 2020 which got rescheduled many times. It meant i had to train hard for over 2 yrs

[@andytaylor_music]

When you compare this video with the 80/20 one just over a week ago you can understand people feeling somewhat confused. In my opinion the 80/20 rule and specifically how it's described by the expert of being sessions and not total time becomes much less ideal the further you drift from the hours of training of a professional. It could be argued that this plan is closer to 20/80 as the only easy ones are the long ones. I think this video is more practical for the hours most people can devote but I think some clarification would help beginners trying to plan their schedules

[@lord1999ful]

Hardest thing training for a Ironman is the time consuming! I really enjoy put the work and see your progress!! But when you have a wife and kids plus a full time job which can be very hard on your body as well it becomes very hard to stick with it! Plus you will have some or a lot arguments with your wife or husband if they don’t enjoy the same lifestyle ! I do it because I love being a triathlete! Keep my mind healthy and younger!!! Triathlete for life!!!!’

[@LiamHaleMcCarty]

This was super helpful. Knowing to do swims first and why, knowing to do a long run after a long bike day - basics like this aren’t obvious to newbies like me. Appreciate you sharing these great tips!

[@DRD8CZ]

Perfect timing. I just started and needed exactly that

[@alisontriathlonlover]

Very useful, thanks 👍 Thinking of doing my first one next year!

[@martinjensen1471]

Can you please do one for a 70.3 ironman next? Thank you!

[@vaalenzuelaf]

I'd say that it would be about the same, just that the long runs and bike are a bit shorter and you can probably schedule a day off more freely by taking one swim session out.

[@reusjen]

I just finished a 70.3 last weekend in 5h32m. It was my first triathlon ever. I did a fair amount of training but nowhere close to this schedule.

[@3down55]

@@reusjen very nice time, im aiming for 5.30 as my first triathlon doing the 70.3

[@timvanmonero2720]

@@3down55 sporty

[@chowzisiong7800]

Wow. That's certainly intense. Real kudos to anyone who trains for ironman.. the journey towards the competition is already commendable.

[@3WalkingPoles]

Another time you proved that I must be mental starting my triathlon "adventure". 😜

[@fatrunner]

This is a great video, so helpful. Thanks!

[@mawashiyomiradio]

thanks for sharing.　Interesting topic.

[@str8shooter-talk116]

Fantastic content! Have you had any questions pertaining to AG athletes and post covid recovery and resumption of training? I am currently 9.5 weeks out from my first middle distance race (ever) and wouldn’t ya know it, I got hit with the virus. Any insight as to how to resume training (intensity/duration) would be appreciated. Thank you for all the great content and look forward for more amazing videos!

[@paulgibson3248]

Run is most important and the hardest coming from a runner 😀

[@wilsonpotosirunner]

excelente

[@corecreekproductions6533]

I’m about to compete in my first Olympic Tri this weekend and this video is helping in understanding what’s needed to take things to the next level…. Is it worth putting in the time? I’ll get back to you after seeing how this weekend goes!

[@kylegullotta7780]

Will you though 😢

[@corecreekproductions6533]

@@kylegullotta7780 I finished, and 11 minutes under my goal… so yeah, it helped!

[@nagm1745]

You never did 😭

[@nelzhang161]

Is it worth it now

[@AT-cs8jc]

My only question here is where do you fit in the recovery activities?

[@elvyskennethmiguel8817]

There will be no recovery swim bike and run? Or if your sched allows?

[@philridley7457]

For those that for whatever reason don't have access to water but do like to do Duathlons ...could we please have more content. I know its the middle ground between GCN and GTN both channels I love and subscribe too.

[@herobo123456]

No Phil get your ass in the pool

[@trippygrace1355]

swimming first ok, thanks !

[@morganhaynes6125]

#askGTN Random, odd question: Are those Garmin watches and are you wearing them with the buttons in different direction?

[@morganhaynes6125]

What about Dr Seiler's "2 week micro cycle" concept instead of one week micro cycle?

[@trigirl379]

and what about the rest days?

[@salihkulavuz7389]

Please add to Turkish subtitles ❣️

[@matthiaswuest7271]

Not gonna lie, I think most of this info is good, but I don't see how four "workouts" (2x threshold speed and 2x "strength" endurance across running and cycling) is really beneficial - there's good evidence that going above VT1 (or Z3 and above in a 5-zone model) should only be done 2-3 times per week. Otherwise recovery is adversely impacted (especially if you consider incorporating a bit of speed into swim sessions). Perhaps one interval session each for cycling/running and one "strength" endurance session per week, changing sport between weeks training cycles as needed?

[@steveco1800]

Wow, just 4-5 sessions a week is tough for me and I struggle to get a full recovery. My leg workout takes at least 2 days for the muscles to fully recover. I think if loading up the exercise this hard, it would be good to schedule in the odd week where you take it easy to allow full recovery.

[@terrymcmaster2787]

fascinating.

[@steveco1800]

@@terrymcmaster2787 Fair enough, did go on a bit so cut out the fluff. Point is doing as many sessions as they say will make it very easy to get run down and start going backwards with tiredness and injuries.

[@adamtroy4526]

One approach could be to Lower the intensity of aero work, and do an easy bike (sub 147bpm or whatever your aerobic threshold is) after S&C just to get blood and oxygen back into the muscle to heal and aid recovery. It’s not a hard session at all but I find is great and feel worse when I don’t do it straight after. Over time depending on intensity being lower enough, good post w/o stretching, eating lots to refuel, magnesium and sleep doing 2 S&C a weeks, 2 swims 3bikes and 3 runs (easy, tempo and brick/sprint) isn’t unachievsble but recovery is key. Swim is the shortest so requires the least time. Bike is the longest so allow for longer sessions and running gotta plan for hitting the wall and keeping tempo up. Double up a couple of sessions (Ie Bike & Run once a week ..long bike into Sprint/ interval run for lactic acid and build up anaerobic threshold) obviously and then a swim into bike .. or S&C and run etc. all depends where you are at of course and ability to recover quickly. Body can do amazing things with the right rest /fuel and appropriate intensity. 🤙

[@steveco1800]

@@adamtroy4526 Thanks for the great reply 🙂. Yes you're right, I need to reduce intensity sometimes. The last 5 days I've only had one day off and I'm feeling surprisingly ok; took it easy on the run and got more food and sleep. In general not feeling as stressed with work so maybe that's also helping. Thanks, and good luck with your training 👍.

[@JakeandOwen]

I wonder if it's possible to complete an Ironman with out training

[@spenceruppanie715]

I am doing a 11am to 9pm job. Any suggestions on a training programme for a triathlon??

[@Bicyclechris]

You really should account for a full rest day each week, it is scientifically proven to give greater benefit for recovery and thus an increase in overall performance.

[@andytaylor_music]

Best to sight sources when making a statement like that. If it were that simple you would see all the pros taking a full rest day each week which of course they don't. Do not confuse sufficient recovery with an arbitrary amount of time not being active at all

[@PhiyackYuh]

@@andytaylor_music dont compare pros to any age groupers out there. Pros live and breathe triathlon training whilst age grouper has other stressors on top of training. Complete full day off maybe necessary depending on the athletes capability to recover from each sessions and cumulatively. Im pretty sure if you do threshold bike, run, bike, run and strength from tuesday-saturday on top of other stressors you will need time to recover, absorb and let the body adapt to what you want to achieve. You dont need scientifically proven studies that taking time off improves performance and recovery, its a standard when it comes to training regardless of what sports. Nobody trains 365 days in a row, not even pros. Let alone yourself as an average punter. If you want back up with science just ask any exercise physiologist or educate yourself in exercise physiology.

[@andytaylor_music]

@@PhiyackYuh I didn't say a full rest day each week might not be a good idea for some, nor did I say we should do exactly what the pros do. I simply stated that the comment that a full rest day every week would definitely produce better performance, was not correct. Also, training at a low enough intensity can still allow for recovery. Intermittent low volume weeks also allow the body to adapt well. But there is no one size fits all way of training or everyone would be doing the exact same thing

[@sboss6758]

I completed the Ironman Bolton last month - you don’t need 9 sessions, you need to do 10-15hrs. Better to do 8-10hrs on a Saturday and do 3 other sessions imo as it prepares you for the big day and gives you more time

[@olliec1319]

f this. I'm just gonna chill and run a marathon instead.

[@mikep_tv9064]

This video is horrible on info why does it take 4min to even get to the point

[@spenceruppanie715]

My dream is to participate and complete an IRONMAN 70.3 and also train others. How can I join your team and what is your email address??

[@herobo123456]

A swim is a day off for the legs lol😂