How many weeks to prepare for Ironman Barcelone?

For an athlete at intermediate level, Endu builds a 24-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it extends the base phase.

How many sessions per week?

This example has 5.8 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?

Not as a first long race: if you declare a beginner level, Endu flags it. Aim for a shorter race of the same kind first; Endu builds that preparation too.

Can I follow sessions on my watch?

Yes: every session exports as .fit, the format read by Garmin, Coros, Suunto, Polar and Wahoo. Import it in your watch app and the guided workout appears on your wrist.

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 Barcelone 2026: training plan

226 km · swim 3.8 · bike 180 · run 42.2BarceloneUsual date: 5 October 2026

Ironman Barcelone — 226 km · swim 3.8 · bike 180 · run 42.2 · Barcelone. Here is the preparation structure Endu generates for an athlete at intermediate level training 6 times a week, with race day on 5 October 2026. Your plan will be calibrated on your VMA, your available days and your feedback after every session.

A demanding distance: it is wiser to have finished a shorter race of the same kind first.

Create my plan for Ironman Barcelone

weeks: 24
sessions: 138
sessions / week: 5.8
peak week: 11.3 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 3–9 · 7 wk
Build
Weeks 10–14 · 5 wk
Specific
Weeks 15–20 · 6 wk
Taper
Weeks 21–23 · 3 wk
Race week
Weeks 24–24 · 1 wk

Volume progression

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

Wk	Phase	Hours	km
1	General preparation	5.9 h	28
2	General preparation	6.1 h	29
3	Base	7.6 h	29
4	Baserecovery	6.5 h	25
5	Base	7.8 h	30
6	Base	8 h	30
7	Base	8.2 h	31
8	Baserecovery	6.8 h	26
9	Base	8.4 h	32
10	Build	8.2 h	30
11	Build	8.4 h	30
12	Buildrecovery	6.9 h	26
13	Build	8.7 h	31
14	Build	8.8 h	32
15	Specific	10.4 h	32
16	Specificrecovery	7.9 h	26
17	Specific	10.7 h	34
18	Specific	10.9 h	34
19	Specific	11 h	35
20	Specific	11.3 h	36
21	Taper	6.3 h	32
22	Taper	5.4 h	28
23	Taper	4.6 h	25
24	Race week	2 h	8

Sample week — week 13 (Build)

Real sessions from the plan with their targets. Each session is detailed step by step and exportable as .fit.

MondayEasy
🚴 Bike endurance 176min
2 h 56
TuesdayVery hard
Intervals 5×1.2km
1 h 03 · 12.1 km
WednesdayEasy
🏊 Open water endurance 56min
56 min
ThursdayHard
🏊 Swim threshold 8×300 m
58 min · 3.2 km
FridayHard
🚴 Bike threshold 3×10min
1 h 10
SundayEasy
Long run 97min
1 h 37 · 15.7 km

Example generated for a intermediate-level profile (VMA 15 km/h, 6 sessions/week). Your plan will depend on your level, availability and feedback.

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 VMA or a reference performance. A VMA 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

.fit export compatible with Garmin, Coros, Suunto, Polar: the guided workout shows up on your wrist, step by step.

Your plan, not a template athlete's

This plan is generated for an athlete at intermediate level training 6 times a week. Yours will be calibrated on your VMA, your available days and your feedback after every session. 3 minutes. 14-day trial, cancel anytime.

Create my plan for Ironman Barcelone

Frequently asked questions

How many weeks to prepare for Ironman Barcelone?: For an athlete at intermediate level, Endu builds a 24-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it extends the base phase.
How many sessions per week?: This example has 5.8 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?: Not as a first long race: if you declare a beginner level, Endu flags it. Aim for a shorter race of the same kind first; Endu builds that preparation too.
Can I follow sessions on my watch?: Yes: every session exports as .fit, the format read by Garmin, Coros, Suunto, Polar and Wahoo. Import it in your watch app and the guided workout appears on your wrist.
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.

Useful calculators

Triathlon time calculator CSS calculator (critical swim speed)FTP and power zone calculator Race fuelling calculator

By distance

Sprint triathlon Olympic triathlon Half Ironman Ironman

Programmes without a race

Getting started Maintenance Return from injury

By race

Ironman Nice Embrunman Chtriman Gravelines Ironman Vichy Ironman Kona Challenge Roth Ironman Lanzarote Ironman 70.3 Aix-en-Provence