Ironman: how many weeks of preparation?

For an athlete at intermediate level, Endu builds a 25-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it lengthens the preparation, and when the gap is large the preparation starts right away, gently and at your current volume, before building up.

How many sessions per week?

This example has 7 sessions per week. You choose 6 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.

I'm a beginner, is this plan for me?

The plan adapts to your declared level (beginner to semi-pro): starting volume, progression and intensity change. Endu also offers a "Discovery" mode without a race to build a base first.

Can I follow sessions on my watch?

Yes, on Garmin and COROS. On Garmin, the Endu app (Connect IQ Store) shows today’s session and starts it as a guided workout. On COROS, link your account from your profile: your running, trail and cycling sessions land in the watch calendar. Other brands are not supported yet.

How much does it cost?

14-day free trial, then €7.99/month with no commitment or €59.88/year (€4.99/month). Unlimited objectives and sports.

Ironman training plan

226 km · swim 3.8 · bike 180 · run 42.2

25 weeks, 7 sessions a week, up to 14.1 h of training a week at the peak. Here is the preparation structure Endu generates for an athlete at intermediate level targeting a Ironman. Your plan will be calibrated on your level, your available days and your feedback after every session.

Your plan for Ironman

A plan set to your level and free days, which adapts to your feedback after each session.

Your level?

14-day trial, cancel anytime.

Variations of this plan

By level

beginner advanced

weeks: 25
sessions: 173
sessions / week: 7
peak week: 14.1 h

Plan structure

Periodised in phases: build the base, move to race-specific work, then taper before the race.

General preparation
Weeks 1–2 · 2 wk
Base
Weeks 3–10 · 8 wk
Build
Weeks 11–16 · 6 wk
Specific
Weeks 17–21 · 5 wk
Taper
Weeks 22–24 · 3 wk
Race week
Weeks 25–25 · 1 wk

Volume progression

Week by week: lighter recovery weeks are built in to absorb the load.

Wk	Phase	Hours	km
1	General preparation	8.8 h	30
2	General preparation	9.1 h	32
3	Base	9.9 h	29
4	Base	10.2 h	30
5	Base	10.5 h	31
6	Baserecovery	8.5 h	24
7	Base	10.7 h	32
8	Base	11 h	33
9	Base	11.3 h	34
10	Baserecovery	9.1 h	26
11	Build	11.7 h	35
12	Build	12 h	36
13	Build	12.2 h	36
14	Buildrecovery	9.7 h	30
15	Build	12.4 h	37
16	Build	12.6 h	37
17	Specific	13.3 h	39
18	Specificrecovery	10.4 h	31
19	Specific	13.4 h	39
20	Specific	13.7 h	40
21	Specific	14.1 h	41
22	Taper	10.3 h	37
23	Taper	8.7 h	30
24	Taper	7.4 h	25
25	Race week	4.1 h	8

Sample week — week 15 (Build)

Real sessions from the plan with their targets. Each session is detailed step by step, and can be sent to a Garmin or COROS watch.

TuesdayRunningVery hard
3 × 1.2 km at MAS
2 min 30 s jog recovery
48 min · 8.8 km
TuesdaySwimmingEasy
1 h 14 continuous swim
1 h 14 · 3.4 km
WednesdayCyclingEasy
30 min at endurance pace
30 min
ThursdayBrickHard
1 h 34 bike + 24 min run
including 3 × 10 min at threshold on the bike
2 h 06
FridaySwimmingHard
9 × 300 m at threshold
20 s recovery
1 h 12 · 3.5 km
SaturdayCyclingEasy
4 h 23 at endurance pace
4 h 23
SundayRunningEasy
Long run 2 h 11
2 h 11 · 21.2 km

Example generated for a intermediate-level profile (MAS 15 km/h, 7 days available per week). Your plan will depend on your level, availability and feedback.

This plan’s check-up

Pass

A 25-week build (recommended minimum: 16); a longest run never more than 4% above the previous month’s; volume rising at most 8% from one week to the next; 85% of the time at easy effort; the longest session 4 weeks before the race; a taper cutting volume by 71% in race week.

4 worth knowing · 21 checks passed

Remarks

Lighter weeks — 5 loading weeks in a row without a lighter week (up to week 5).
Long run after the long ride — The long run falls the day after the long ride in 9 weeks.
Strength training — No strength session.
Fueling — Long sessions (up to 300 min in this plan) are where race fueling is rehearsed.

The 21 checks passed, in detail

Length of the build — 25 weeks: enough for this race (recommended minimum: 16).
Sessions per week — 7 sessions a week: the minimum for this race is met.
Volume progression — Running volume rises at most 8% from one week to the next (a signal appears beyond 20%).
Long run increase — Each week, the longest run is at most 4% longer than the longest of the previous month (benchmark: 10%).
Intensity distribution — About 85% of the time at easy effort: the most common distribution among trained endurance athletes.
Demanding sessions — No more than 3 demanding session(s) a week: suited to the level.
Hard days back to back — Demanding sessions are separated by easy days.
Rest days — At least one rest day a week.
Timing of the longest session — The longest session falls 4 weeks before the race: the right time.
Bike-run bricks — 9 bike-run bricks over the last 12 weeks.
Taper — Volume drops 71% in race week.
Intensity during the taper — Short race-pace efforts remain in the last two weeks.
Frequency during the taper — The number of sessions stays close to usual (86%).
Swim / bike / run balance — Swim 19%, bike 53%, run 28%: within coaches’ benchmarks.
Frequency per discipline — Each discipline comes back at least 2 times a week.
Sessions per week — 7 sessions a week: enough for a long format.
Open water — 5 open-water session(s) before the race.
Longest ride — The longest ride lasts 300 min (benchmark: 300 to 390 min).
Longest run — The longest run lasts 150 min (benchmark: 120 to 180 min).
Swim distance — The longest swim covers 92% of the race distance.
Long ride increase — The long ride grows in small steps.

Endu runs its own plans through the plan check open to everyone: same public rules, same thresholds, same sources. The rules and their sources, and a check of your own plan.

Why this plan works

Science-based periodisation

Base → build → specific → taper, with a recovery week every 3 to 4 weeks. Load goes up, but never two hard weeks in a row without a breather.

Paces, not vague feelings

Every session has target zones (pace, HR) computed from your MAS or a reference performance. A MAS test is built into the plan if you don't know yours.

Three disciplines, one load

Swim, bike and run are planned together: brick sessions, key sessions spread out, and a coherent total load week after week.

A plan that listens

After each session you rate how it felt (RPE). Too hard? The plan eases what follows. Skipped a session? It reschedules or absorbs it.

On your watch

On Garmin with the Endu app, on COROS by direct sync: the guided workout shows up on your wrist, step by step.

Reviews

What our users say.

4.8/5

“For triathlon, having all three sports in the same schedule really makes my life easier. I spend less time organising my training and I still enjoy following it just as much.”
Maxime · Triathlon
“At first I just wanted to try it. Now checking the next day’s session has become my little evening ritual 😊”
Sarah · Triathlon
“I used to spend more time looking for a plan than following one. Now I have my sessions, I know what to do and I stick to it. Really glad I tried it.”
Thomas · Running
“Training for my first half marathon and honestly, I’m getting into it! I even look at my next sessions ahead of time, when before I was mostly looking for an excuse not to go out 😂”
Camille · Running
“Simple to follow and really handy with the watch. I start my session and off I go.”
Julien · Running
“I took Endu to prepare a trail race with friends. I really like having my week already organised: it motivates me and I enjoy my runs more.”
Émilie · Trail
“What I like is no longer asking myself a thousand questions before going for a run. I follow the plan and I enjoy training.”
Nicolas · Trail
“With work and the kids, I thought I’d struggle to follow a plan. In the end, having a structure helps me a lot. Running has found a real place in my week again, and it feels good!”
Julie · Trail
“A good find to prepare my swimrun! It’s nice to find a plan for this sport. I’ve recommended it to my teammate.”
Antoine · Swimrun
“I run more regularly and, above all, with more desire. For that alone, I’m delighted.”
Laura · Swimrun

Your plan, not a template athlete's

This plan is generated for an athlete at intermediate level with 7 days available per week. Yours will be calibrated on your MAS, your available days and your feedback after every session. 3 minutes. 14-day trial, cancel anytime.

Create my plan for Ironman