How many weeks to prepare for Ironman?

For an athlete at advanced 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 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.

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.

advanced Ironman plan

226 km · swim 3.8 · bike 180 · run 42.2

Here is the structure Endu generates for a runner at advanced level preparing a Ironman with 6 sessions a week. Volume, long run and intensity change with the declared level.

Create my plan for Ironman

weeks: 25
sessions: 144
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 3–10 · 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	5.9 h	32
2	General preparation	6.1 h	33
3	Base	7.5 h	33
4	Baserecovery	6.4 h	28
5	Base	7.8 h	34
6	Base	7.9 h	34
7	Base	8.1 h	35
8	Baserecovery	6.8 h	30
9	Base	8.3 h	36
10	Base	8.5 h	37
11	Build	8.3 h	34
12	Buildrecovery	6.8 h	28
13	Build	8.5 h	34
14	Build	8.7 h	35
15	Build	8.8 h	35
16	Buildrecovery	7.3 h	30
17	Specific	10.4 h	37
18	Specific	10.7 h	38
19	Specific	10.9 h	39
20	Specific	11.1 h	40
21	Specific	11.3 h	41
22	Taper	6.3 h	37
23	Taper	5.4 h	32
24	Taper	4.6 h	29
25	Race week	2 h	9

Sample week — week 14 (Build)

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

MondayEasy
🚴 Bike endurance 178min
2 h 58
TuesdayVery hard
Intervals 5×1.2km
59 min · 13.1 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 98min
1 h 38 · 18.5 km

Example generated for a advanced-level profile (VMA 17.5 km/h, 6 sessions/week). Your plan will depend on your level, availability and feedback.

Your plan, not a template athlete's

This plan is generated for an athlete at advanced 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

Frequently asked questions

How many weeks to prepare for Ironman?: For an athlete at advanced 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 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.
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

Variations of this plan

By level

Ironman beginner

← Ironman training plan