20-Week Full Iron-Distance Triathlon Training Plan

The ironguides 20-week Iron-Distance Triathlon Training Manual provides all the information you need to successfully prepare for your next full iron-distance. It’s effective, efficient, safe and fun. Based on The Method, a sophisticated yet simple way of training high-performing athletes developed in more than two decades, this plan will give you all you need to be ready physically and mentally for your next challenge. Need more information? Watch the video about this service:

Goal: Full Iron-Distance Triathlon


Great for

All Levels

Not a perfect fit? Check out our other training plans or different coaching services

3.8km 180km 42km


Beginner (Heart Rate)

For Athletes who can:
500m
Using any stroke non stop
90 min
Non-stop
30 min jog
Easy jog non-stop

145 USD

Intermediate (Heart Rate)

For Athletes who can:
1000 m
Using any stroke non stop
120 min
Non-stop
40 min jog
Easy jog non-stop

145 USD

Advanced (Heart Rate)

For Athletes who can:
3800 m
Goal/Finished an IM in
180 k
Men Sub 10h30
42 k
Women Sub 11h30

145 USD


Beginner (Power)

For Athletes who can:
500m
Using any stroke non stop
90 min
Non-stop
30 min jog
Easy jog non-stop

145 USD

Intermediate (Power)

For Athletes who can:
1000 m
Using any stroke non stop
120 min
Non-stop
40 min jog
Easy jog non-stop

145 USD

Advanced (Power)

For Athletes who can:
3800 m
Goal/Finished an IM in
180 k
Men Sub 10h30
42 k
Women Sub 11h30

145 USD

“Twelve months ago I decided to do Ironman China with the aim of maybe qualifying for the World Championships in Kona. I purchased the ironguides 20-week Ironman program, and followed it reasonably closely for the 20 weeks leading up to the Ironman. Well, it worked!!  I finished in 9:52 – the 2nd fastest age group time at the race – and I confirmed my spot at the World Championships in Hawaii. Woo hoo!!!”
– David Bentley, ironguides Athlete, March 2010

What comes with it

  • Day-by-day training instructions

  • Instructions for proper rest and rest days

  • Instructions for plan adaptation

  • Periodization for 100% readiness on race day

  • Core stability exercises

  • Muscle regeneration exercises and techniques

  • Access to the ironguides forum for support & eKick newsletter

  • Nutrition & diet guidelines for optimal performance

  • Strategies for coping with race anxiety

  • Discounts and special deals with ironguides partners

  • Extra training week for Post-Race recovery

  • Training Intensities description


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