What it takes
Ironman training is a commitment measured in months and hundreds of hours. The event demands deep aerobic fitness across all three sports, race-day nutrition strategy rehearsed in training, and the ability to maintain form through 10+ hours of racing. Plans must be sustainable over 5–7 months without burning out the athlete mentally or physically.
Key workouts
- Long brick: 4–5 hour bike → 60–90 minute run with nutrition practice
- Swim endurance: 3,500–4,500m continuous at race pace
- Bike long ride: 4–6 hours with race-intensity blocks
- Run long: building to 18–20 miles, including some at marathon pace
Sample week
| Day | Session |
|---|---|
| Mon | SwimSwim — Endurance + Drill |
| Tue | RunRun — Aerobic Build |
| Wed | BikeBike — Threshold Intervals |
| Thu | SwimSwim — Race Pace Set |
| Fri | RunRun — Easy + Strides |
| Sat | BrickLong Brick — Bike → Run |
| Sun | RestRest |
How it works
Tell the coach your race
Share your specific event, date, weekly hours, and constraints. The coach can search the web for course details, elevation profiles, and conditions for your exact race.
Get a periodized plan
A 20–30 weeks plan structured by training phase — base, build, peak, and taper — with sessions tailored to ironman demands.
Train and adapt
Sync Strava or import Garmin files. Sessions auto-match. Sync to Google Tasks. Adjust through conversation when life gets in the way.
Why AI coaching
- Periodizes 5–7 months of training across base, build, peak, and taper
- Manages fatigue accumulation across three sports at high volume
- Adapts when illness, travel, or life disrupts a training block
- Searches the web for your specific race — course details, elevation, and conditions inform the plan
Frequently asked questions
- How long is a typical Ironman training plan?
- A well-structured Ironman plan typically runs 20–30 weeks, depending on your starting fitness level.
- How many hours per week for Ironman training?
- Most Ironman plans require 10–18 hours per week, scaling up through the build phase and tapering before race day.
- Can AI build a personalized training plan?
- Yes. An AI coach builds periodized plans through conversation, adjusting for your schedule, fitness level, and race goals. Plans adapt when you miss sessions or need changes.