Ironman Triathlon Training
Ironman Triathlon Training with Tri Coach Jon
Structured. Sustainable. Unstoppable.
Just thinking about training for an Ironman can be overwhelming. For many, it seems impossible—a challenge so immense that 99% of people wouldn’t even consider attempting it. But you’re not most people. You’re ready to push your limits—and I’m here to help you get there.
Ironman training isn’t about perfection—it’s about progression. And whether you’re starting from scratch or stepping up from Olympic or 70.3 distances, you deserve a training program that’s built around you—your lifestyle, your goals, and your current fitness level.
That’s exactly what my Ironman Triathlon Training Program delivers.
What’s Included in Your Training Journey:
- Acclimation Phase – Prepare your body and mindset for structured training
- Foundation Phase – Build aerobic endurance across all three disciplines
- Build Phase – Gradually increase volume, intensity, and race specificity
- Peak Phase – Hit race-specific efforts at safe, high volumes
- Taper Phase – Back off volume, sharpen focus, and prime for race day
Each phase is paired with expert guidance on:
- Time management
- Nutrition & fuelling
- Strength & conditioning
- Recovery & mindset
- Race strategy & pacing
Unlike many generic programs, this one tracks training by time, not just distance—so you can train smarter, avoid burnout, and maintain balance with work, family, and life.
Whether you’re chasing your first Ironman finish or looking to train with more confidence and structure, this program is the blueprint to help you cross the finish line stronger than ever.
Book your no-obligation consultation and let’s build your journey to Ironman—one session at a time.
Get faster in any or all of the three triathlon disciplines Swimming, Cycling, or Running with personalised coaching plans.
Learn how to make the most of your limited training time so you can avoid burn out, injuries and still have a life.
Increase your confidence in your fitness, with constant monitoring and progression of training sessions.
Your 3 Point Race Faster Success Plan
Make the Decision to Get Started
Arrange Your Free No Obligation Consultation
Start your journey to becoming a faster athlete
What Sets Our Coaches Apart – Smart, Phased Ironman Preparation
At Tri Coach Jon, our coaching isn’t just about getting you across the finish line—it’s about doing it smartly, sustainably, and with confidence. That’s why our Ironman training programs are broken into strategic phases, each with clear goals, a specific training focus, and the flexibility to suit your lifestyle.
1. Acclimation Phase – Build the Habit, Not Just the Miles
This is your entry point. Whether you’ve signed up for a full-distance Ironman or are still deciding, the Acclimation Phase helps your body (and mind) get used to structured training. Over the first 8–10 weeks, you’ll establish the consistency, discipline, and routine that Ironman success demands.
Key Focus Areas:
Running & Cycling:
You’ll gradually build running volume toward an 8-mile benchmark, while cycling volume progresses based on time rather than distance. Expect run sessions on Tuesday, Wednesday, Friday, and Sunday, with bike training on Thursdays and Saturdays—carefully structured to allow recovery and adaptation.
Swimming:
Swim sets start around 1,500m, focused on comfort and consistency in the water. If you have access to a masters swim group or tri club, that added accountability and technique support can give you an extra edge.
Strength Training:
All weight training is designed to support triathlon-specific performance, focusing on lower-body strength and core stability. Core exercises like front squats, back squats, and AbMat sit-ups are introduced progressively. If you’re new to strength training, you’ll start at lighter percentages and gradually build confidence and control.
2. Foundation Phase – Lay the Groundwork for Endurance
Once you’ve built the habit in Acclimation and committed to your full-distance goal, we move into the Foundation Phase—your endurance engine-building block.
By the end of this phase, you’ll comfortably be:
- Running 8+ miles
- Cycling 2–3 hours
- Swimming 2,500m or more
This phase ensures you’ve developed the physical base and training consistency needed to handle the volume increases in the Build and Peak phases—without breaking down or risking injury.
The workouts here are still realistic and balanced, with a focus on refining your form, building aerobic capacity, and improving training resilience across all three disciplines.
Why This Structure Works
Most cookie-cutter training plans jump straight into volume, leading to fatigue, injury, or burnout. At Tri Coach Jon, we coach with a performance and lifestyle lens—ensuring you build up sustainably, gain strength without overtraining, and maintain balance with the rest of your life.
Ready to train smarter for your Ironman goal?
and we’ll build a plan that grows with you—one phase at a time.
