20-Week Full-Distance Triathlon Training Template
A 20-week full-distance template for experienced endurance athletes who already tolerate regular swim, bike and run training. Adjust every session to current load, recovery, course and health context; completing the table is not a guarantee of readiness or a finish.
Use this as a template, not a prescription
The sessions assume an established endurance base and must be adjusted to current training, recovery, injury history, course and medical context. Do not make up missed work by doubling sessions. Stop for severe, sudden or worsening symptoms and seek appropriate professional advice.
Who is this plan for?
- Athletes who have completed at least one 70.3 or equivalent endurance event
- Athletes with a stable recent training history and enough recovery time
- Runners, cyclists, or swimmers who want a structured path to their first full Ironman
- Athletes willing to reduce or replace sessions when recovery or symptoms require it
- Not a couch-to-full-distance plan or substitute for individualized medical or coaching advice
Training overview
This plan is structured into distinct phases, each building on the last. Here's the breakdown:
Base Phase
Establish aerobic foundation. Low-intensity volume building across swim, bike, and run. Introduce long sessions gradually.
Build Phase 1
Increase volume with race-pace efforts. Add longer brick sessions and practice race-day nutrition.
Build Phase 2
Peak training block. Long rides (100+ mi), back-to-back sessions, and open-water swim practice.
Peak Week
Highest volume week. Full race simulation: long brick, race nutrition test, and mental preparation.
Taper Phase
Reduce volume by 50%. Maintain short intensity efforts. Focus on rest, logistics, and race-day planning.
Weekly structure
- 3–4 swim sessions (technique, endurance, open-water practice)
- 3–4 bike sessions (1 long ride, 1 intervals, 1 tempo, 1 recovery)
- 3–4 run sessions (1 long run, 1 tempo, 1 intervals, 1 easy)
- 1–2 brick workouts (bike → run, increasing duration each phase)
- 1–2 rest or active recovery days
- Optional: 2 strength sessions (injury prevention + power)
Complete week-by-week training plan
Week 1
Base| Day | Workout | Details |
|---|---|---|
| Mon | Swim | 1,500m — 4×100m drill/swim, 4×100m steady, 300 cool-down |
| Tue | Bike | 50 min easy spin, Zone 1–2 |
| Wed | Run | 30 min easy jog, conversational pace |
| Thu | Swim | 1,800m — 6×150m with 20s rest, 200 kick |
| Fri | Rest / Strength | 30 min core + hip stability |
| Sat | Bike | 75 min steady ride, Zone 2 |
| Sun | Run | 50 min easy long run |
Week 2
Base| Day | Workout | Details |
|---|---|---|
| Mon | Swim | 1,800m — technique focus, catch-up + fingertip drag drills |
| Tue | Bike | 55 min with 3×5 min at tempo |
| Wed | Run | 35 min easy with 4×30s strides |
| Thu | Swim | 2,000m — pull buoy set, 4×200m steady |
| Fri | Rest / Strength | 30 min strength — squats, deadlifts, planks |
| Sat | Brick: Bike → Run | 70 min bike + 15 min run off the bike |
| Sun | Run | 55 min easy long run |
Week 3
Base| Day | Workout | Details |
|---|---|---|
| Mon | Swim | 2,000m — 8×100m descending, 4×50m sprint |
| Tue | Bike | 60 min with 4×5 min at threshold |
| Wed | Run | 35 min easy + 5×1 min pick-ups |
| Thu | Swim | 2,200m — 3×400m at race pace, 200 cool-down |
| Fri | Rest / Strength | 30 min strength + mobility |
| Sat | Bike | 90 min steady, Zone 2 |
| Sun | Run | 60 min easy |
Week 4
Base (Recovery)| Day | Workout | Details |
|---|---|---|
| Mon | Swim | 1,400m easy technique |
| Tue | Bike | 40 min easy spin |
| Wed | Run | 25 min easy jog |
| Thu | Swim | 1,400m easy with fins |
| Fri | Rest | Full rest day |
| Sat | Bike | 60 min easy |
| Sun | Run | 40 min easy |
Week 5
Base| Day | Workout | Details |
|---|---|---|
| Mon | Swim | 2,200m — 6×200m at tempo, 200 cool-down |
| Tue | Bike | 65 min with 4×6 min at threshold |
| Wed | Run | 40 min with 15 min at marathon pace |
| Thu | Swim | 2,400m — continuous swim with sighting drills |
| Fri | Rest / Strength | 30 min strength |
| Sat | Brick: Bike → Run | 90 min bike + 20 min run |
| Sun | Run | 65 min easy long run |
Week 6
Base| Day | Workout | Details |
|---|---|---|
| Mon | Swim | 2,400m — 4×300m at race pace, 4×100m drill |
| Tue | Bike intervals | 70 min with 5×5 min at threshold |
| Wed | Run | 40 min easy + 6×30s strides |
| Thu | Swim | 2,500m — 2×600m steady, 200 cool-down |
| Fri | Rest / Strength | 30 min strength |
| Sat | Bike | 2 hr steady ride, practice nutrition |
| Sun | Run | 70 min easy, practice fueling |
Week 7
Build 1| Day | Workout | Details |
|---|---|---|
| Mon | Swim | 2,500m — 5×200m descending, 6×50m kick |
| Tue | Bike | 75 min with 3×8 min at race effort |
| Wed | Run tempo | 45 min with 20 min at marathon pace |
| Thu | Swim | 2,500m — open water simulation, sighting drills |
| Fri | Rest / Strength | 30 min injury prevention |
| Sat | Brick: Bike → Run | 2 hr bike + 25 min run |
| Sun | Long run | 80 min easy |
Week 8
Build 1 (Recovery)| Day | Workout | Details |
|---|---|---|
| Mon | Swim | 1,800m easy technique |
| Tue | Bike | 50 min easy spin |
| Wed | Run | 30 min easy jog |
| Thu | Swim | 1,800m easy with pull buoy |
| Fri | Rest | Full rest |
| Sat | Bike | 60 min easy |
| Sun | Run | 45 min easy |
Week 9
Build 1| Day | Workout | Details |
|---|---|---|
| Mon | Swim | 2,800m — 4×400m at race pace, 200 cool-down |
| Tue | Bike intervals | 80 min with 4×8 min at threshold |
| Wed | Run tempo | 50 min with 25 min at marathon effort |
| Thu | Swim | 2,800m — race simulation, wetsuit if available |
| Fri | Rest / Strength | 25 min mobility + core |
| Sat | Brick: Bike → Run | 2.5 hr bike + 30 min run, race nutrition test |
| Sun | Long run | 90 min easy |
Week 10
Build 1| Day | Workout | Details |
|---|---|---|
| Mon | Swim | 3,000m — 3×500m at race pace, 300 cool-down |
| Tue | Bike | 90 min with 3×10 min at race effort |
| Wed | Run | 45 min with 8×1 min at 10K pace |
| Thu | Swim | 2,500m open water practice |
| Fri | Rest | Full rest |
| Sat | Brick: Bike → Run | 3 hr bike + 35 min run |
| Sun | Long run | 100 min easy with fueling |
Week 11
Build 1| Day | Workout | Details |
|---|---|---|
| Mon | Swim | 3,000m — 6×300m descending, 200 cool-down |
| Tue | Bike intervals | 90 min with 5×6 min at threshold |
| Wed | Run tempo | 50 min with 25 min at marathon pace |
| Thu | Swim | 2,800m steady race pace |
| Fri | Rest / Strength | 20 min light strength |
| Sat | Brick: Bike → Run | 3 hr bike + 40 min run |
| Sun | Long run | 105 min easy |
Week 12
Build 2 (Recovery)| Day | Workout | Details |
|---|---|---|
| Mon | Swim | 2,000m easy technique |
| Tue | Bike | 50 min easy spin |
| Wed | Run | 30 min easy |
| Thu | Swim | 2,000m easy with drills |
| Fri | Rest | Full rest |
| Sat | Bike | 70 min easy |
| Sun | Run | 50 min easy |
Week 13
Build 2| Day | Workout | Details |
|---|---|---|
| Mon | Swim | 3,200m — 4×500m at race pace |
| Tue | Bike | 100 min with 3×12 min at race effort |
| Wed | Run tempo | 55 min with 30 min at marathon pace |
| Thu | Swim | 3,000m — open water with sighting |
| Fri | Rest / Strength | 20 min mobility |
| Sat | Brick: Bike → Run | 3.5 hr bike + 40 min run, full nutrition rehearsal |
| Sun | Long run | 110 min easy |
Week 14
Build 2| Day | Workout | Details |
|---|---|---|
| Mon | Swim | 3,200m — 2×800m at race pace, 400 cool-down |
| Tue | Bike intervals | 100 min with 4×10 min at threshold |
| Wed | Run | 50 min easy with 6×1 min at 10K pace |
| Thu | Swim | 3,000m steady continuous |
| Fri | Rest | Full rest |
| Sat | Bike | 4 hr long ride with race nutrition |
| Sun | Long run | 2 hr easy with fueling practice |
Week 15
Build 2| Day | Workout | Details |
|---|---|---|
| Mon | Swim | 3,500m — 5×400m descending, 300 cool-down |
| Tue | Bike | 100 min with 3×15 min at race effort |
| Wed | Run tempo | 55 min with 30 min at marathon effort |
| Thu | Swim | 3,000m race simulation |
| Fri | Rest / Strength | 20 min light mobility |
| Sat | Brick: Bike → Run | 4 hr bike + 45 min run |
| Sun | Long run | 2 hr 15 min easy |
Week 16
Build 2 (Recovery)| Day | Workout | Details |
|---|---|---|
| Mon | Swim | 2,200m easy |
| Tue | Bike | 55 min easy spin |
| Wed | Run | 30 min easy |
| Thu | Swim | 2,200m easy technique |
| Fri | Rest | Full rest |
| Sat | Bike | 75 min easy |
| Sun | Run | 50 min easy |
Week 17
Peak| Day | Workout | Details |
|---|---|---|
| Mon | Swim | 3,500m — 3×700m at race pace, 200 cool-down |
| Tue | Bike intervals | 90 min with 3×12 min at race effort |
| Wed | Run tempo | 50 min with 25 min at marathon pace |
| Thu | Swim | 3,000m open water with race-day gear |
| Fri | Rest | Full rest |
| Sat | Brick: Bike → Run | 4.5 hr bike + 50 min run — FULL race simulation |
| Sun | Long run | 2 hr easy, final long run |
Week 18
Taper| Day | Workout | Details |
|---|---|---|
| Mon | Swim | 2,500m — 4×300m at race pace, easy cool-down |
| Tue | Bike | 65 min with 3×5 min at race effort |
| Wed | Run | 35 min easy with 4×30s strides |
| Thu | Swim | 2,000m easy technique |
| Fri | Rest | Full rest |
| Sat | Brick: Bike → Run | 75 min bike + 20 min run, easy |
| Sun | Run | 50 min easy |
Week 19
Taper| Day | Workout | Details |
|---|---|---|
| Mon | Swim | 2,000m — 4×200m at race pace, 400 easy |
| Tue | Bike | 50 min easy with 3×3 min at race effort |
| Wed | Run | 30 min easy with 3×30s strides |
| Thu | Swim | 1,500m easy |
| Fri | Rest | Full rest |
| Sat | Bike | 45 min easy spin |
| Sun | Run | 35 min easy |
Week 20
Race Week| Day | Workout | Details |
|---|---|---|
| Mon | Swim | 1,200m easy with 4×50m at race pace |
| Tue | Bike | 30 min easy with 3×1 min pick-ups |
| Wed | Run | 20 min easy shakeout |
| Thu | Swim | 800m easy, course familiarization |
| Fri | Rest | Full rest — prep gear, lay out race kit, visualize |
| Sat | Activation | 15 min easy bike + 10 min jog |
| Sun | 🏁 RACE DAY | Full Ironman — trust your training, race YOUR race! |
Key training principles
Use bricks for rehearsal
Short bike-to-run sessions can rehearse pacing, equipment and the transition sensation. They are not required to be long or hard every week.
Progress with planned recovery
The template includes easier weeks, but the required reduction is individual. Recovery weeks reduce fatigue; they cannot guarantee injury prevention.
Specificity matters
Train in conditions you'll race in. If your race is hot, train in heat. If hilly, ride hills. Practice with your exact race-day gear, nutrition, and clothing.
Long sessions need a purpose
Use long sessions to build durable aerobic work and rehearse execution, but shorten them when technique, safety or recovery deteriorates.
Prepare decisions, not slogans
Write contingency plans for weather, equipment, pacing and fueling, and know the symptoms that mean you should stop and seek help.
Common mistakes to avoid
Too much intensity
The biggest mistake in Ironman training. Keep 80% of sessions at easy/conversational pace. Save speed work for designated quality days.
Treating one workout as mandatory
No individual brick or long session is worth forcing through illness, unsafe conditions or worsening pain.
Poor nutrition planning
Rehearse a tolerable carbohydrate and fluid plan during relevant sessions; do not copy a universal hourly target.
Ignoring sleep
Protect adequate sleep and reduce training when work, travel or family demands remove the recovery the plan assumes.
Racing your long sessions
Long rides and runs should be at easy pace. If you can't hold a conversation, you're going too hard.
Treating pain as a flexibility problem
Persistent or worsening pain needs load review and appropriate assessment, not automatic stretching or foam rolling.
Nutrition & recovery basics
- Build carbohydrate intake from current guidance and individual gut tolerance; more is not automatically better
- Rehearse the products, concentration, packaging and timing you expect to use
- Use repeated sweat-rate observations and thirst to inform fluid planning without forced overdrinking
- Eat sufficient familiar food across the training week; recovery is not limited to a narrow post-workout window
- Discuss high-stakes race nutrition with a qualified sports dietitian when health or gastrointestinal issues matter
- Count carbohydrate, sodium and caffeine across every food, gel and drink rather than considering products separately
For detailed fueling strategies, check out our nutrition guides and the race nutrition calculator.
Methodology
This planning template was substantively reviewed on 19 August 2026. It is organized as an adaptable example, removes universal readiness and nutrition promises, and requires the athlete to scale load to current capacity. It has not been presented as an individualized coaching prescription or clinically reviewed plan.