Advanced · Ironman
24-Week Ironman Training Plan
Build to the full Ironman: 3.8K swim, 180K bike, 42.2K run.
- Event
- Ironman
- Level
- Advanced
- Length
- 24 weeks
- Days / week
- 6
The full 24-week plan as a PDF, every session, styled like the app.
The full plan, week by week
Base, build, peak, then taper: periodised so you arrive on race day fit and fresh, not overtrained.
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Week 1
Base
Long Long Easy Drill Long Long
Key session Long Ride 95.27 km
Weekly volume 10h 49m
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Week 2
Base
Long Long Easy Drill Long Long
Key session Long Ride 102.38 km
Weekly volume 11h 28m
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Week 3
Base
Long Long Easy Drill Long Long
Key session Long Ride 109.02 km
Weekly volume 12h 04m
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Week 4
Base
Long Long Easy Drill Long Long
Key session Long Ride 116.14 km
Weekly volume 12h 44m
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Week 5
Base
Long Long Easy Drill Long Long
Key session Long Ride 123.25 km
Weekly volume 13h 22m
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Week 6
Base
Long Long Easy Drill Long Long
Key session Long Ride 130.37 km
Weekly volume 14h 01m
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Week 7
Base
Long Long Easy Drill Long Long
Key session Long Ride 137.48 km
Weekly volume 14h 40m
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Week 8
Base
Long Long Easy Drill Long Long
Key session Long Ride 144.60 km
Weekly volume 15h 17m
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Week 9
Build
Long Threshold Threshold Threshold Long Brick
Key session Brick: Easy Bike → Run 119.67 km
Weekly volume 14h 47m
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Week 10
Build
Long Threshold Threshold Threshold Long Long
Key session Long Ride 147.92 km
Weekly volume 15h 21m
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Week 11
Build
Long Threshold Threshold Threshold Long Brick
Key session Brick: Easy Bike → Run 132.36 km
Weekly volume 16h 07m
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Week 12
Build Recovery
Long Threshold Threshold Threshold Long Long
Key session Long Ride 128.94 km
Weekly volume 13h 30m
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Week 13
Build
Long Threshold Threshold Threshold Long Brick
Key session Brick: Easy Bike → Run 132.36 km
Weekly volume 17h 10m
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Week 14
Build
Long Threshold Tempo Tempo Long Brick
Key session Long Ride 165.94 km
Weekly volume 14h 31m
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Week 15
Build
Long Threshold Tempo Tempo Long Brick
Key session Long Ride 170.68 km
Weekly volume 14h 50m
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Week 16
Build Recovery
Long Threshold Tempo Tempo Long Brick
Key session Long Ride 139.85 km
Weekly volume 12h 17m
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Week 17
Build
Long Threshold Tempo Tempo Long Brick
Key session Long Ride 179.69 km
Weekly volume 15h 27m
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Week 18
Build
Long Threshold Tempo Tempo Long Brick
Key session Long Ride 184.44 km
Weekly volume 15h 45m
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Week 19
Peak
Long Long Tempo Tempo Long Brick
Key session Brick: Swim → Bike → Run 132.17 km
Weekly volume 17h 53m
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Week 20
Peak Recovery
Long Long Tempo Tempo Long Brick
Key session Brick: Swim → Bike → Run 120.06 km
Weekly volume 14h 25m
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Week 21
Peak
Long Long Tempo Tempo Long Brick
Key session Brick: Swim → Bike → Run 132.17 km
Weekly volume 17h 53m
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Week 22
Taper
Easy Easy Tempo Tempo Long Brick
Key session Brick: Easy Bike → Run 86.25 km
Weekly volume 8h 52m
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Week 23
Taper
Easy Easy Tempo Tempo Long Brick
Key session Brick: Easy Bike → Run 70.79 km
Weekly volume 7h 57m
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Week 24
Race
Easy Easy Easy Recovery Easy Race Day
Key session Race Day: Triathlon 226 km
Weekly volume 15h 59m
Row shading shows each week's training volume against the peak week.
This outline is the skeleton. Gritup makes it yours.
A printed plan can't know that you were travelling last week, that your long run felt awful, or that your fitness jumped. Gritup takes this exact structure and makes it adaptive:
- Calibrated to you. Paces and zones set from your recent results, not a generic label.
- Adapts when life happens. Miss a session or a week and the plan rebuilds the path to race day.
- Fits your real schedule. Choose your training days, and the plan reshapes around them instead of the other way round.
- One app, every sport. Run, bike, swim, or combine them for triathlon, without juggling separate apps.
Get the adaptive version on your phone
Frequently asked
How many days a week is the 24-week ironman training plan?
This plan runs 6 days a week over 24 weeks, structured in base, build, peak, and taper phases. If 6 days doesn't fit your week, Gritup can rebuild the same goal around the days you actually have.
Is this ironman plan right for a advanced athlete?
Yes, it's written for a advanced athlete. It assumes you already have a training base and layers in threshold and race-specific work. In the app, the plan calibrates to your recent results rather than a one-size label.
What happens if I miss a session or get sick?
With a static plan you're on your own: shift the week and hope the balance still works. Gritup re-plans the remaining weeks around a missed session, an injury, or a busy stretch, so you always have a coherent plan to race day instead of a broken schedule.
Is this training plan really free?
Yes. The full week-by-week outline on this page is free to follow. Gritup itself is a subscription that turns this skeleton into an adaptive, personalised plan, with a free trial and no card required to start.
Ironman plan
Follow the outline. Or let Gritup run it for you.
Get this 24-week plan as an adaptive, personalised programme that adjusts to your fitness and your week, free for the first two weeks.