This training plan has only 2 workouts per sport per week and peaks at 7.5 hours per week of training. Use this plan if you are time constrained or if you want to focus more on your family.

This training plan has only 2 workouts per sport per week and peaks at 6 hours per week of training. Use this plan if you are time constrained or if you want to focus more on your family.

This program is a beginner plan to bridge you from an a Half Ironman to Ironman using a HRM with the confidence that you can complete the race without difficulty.

This plan is designed to make you go faster. 3 workouts per week in each sport, 2 days of strength training and core work. The maximum volume is around 14 hours toward the end of the 10 weeks.

This plan is designed to make you go faster. 3 workouts per week in each sport, 2 days of strength training and core work. The maximum volume is around 10 hours toward the end of the 12 weeks.

This plan is an advanced plan in terms of volume and intensity and appropriate for someone who is looking to go under 5:00 and as fast as 4:30. There isn’t a lot of fluff in the plan.

Executing this full Ironman plan for 17 weeks would give people with one Ironman under their belts very good preparation for a 2nd and 3rd. Preferably, you should have a 6:30 or faster HIM time.

This program is for a second year or greater athlete who wants to improve their swim. The athlete must be able to swim at least 2,500 yards and at a pace of better than 2:15 per 100.

This program is for a second year or greater athlete who wants to improve their run. The athlete must be able to run for at least 1 hour and should be able to complete 4 weekly run sessions.

This program is for a second year or greater athlete who wants to improve their bike. The athlete must be able to bike for at least 1:30 hours and should be able to complete 4-5 weekly bike sessions.

This program should be used for an athlete who has been following the progression of the Half Iron Distance program and is 12 weeks out from their first Iron distance race.

This program should be used for an athlete who has competed in some Sprint and Olympic Distances Races, is looking to move up the Half Ironman Distance.

This program should be used for an athlete who is new to duathlon and their goal is to complete a sprint duathlon without difficulty. The schedule consists of 3 workouts per week in each sport.

This program should be used for an athlete who is an experienced duathlete and their goal is to complete a medium distance duathlon without difficulty.

This program should be used for an athlete who is coming off the couch! No prerequisites required! This program is very basic and is a ‘get me by’ type of program.