Full Ironman preparation typically requires 20–24 weeks and 13–20 hours per week at peak, with a long bike of 5–6 hours, long run of 2–2.5 hours, and race-simulation bricks before a 2–3 week taper.
Who this is for
Athletes targeting 140.6 miles who have completed a 70.3 or equivalent and can commit 12+ hours weekly for 5+ months.
24-week structure
| Phase | Weeks | Weekly hours | Key sessions |
|---|---|---|---|
| Base | 1–8 | 10 → 14 h | Aerobic volume all sports |
| Build | 9–18 | 14 → 18 h | Long bike/run progression |
| Peak | 19–21 | 16 → 20 h | 6 h bike + 2 h run brick |
| Taper | 22–24 | 8 → 4 h | Volume reduction |
Volume benchmarks
Peak long bike: 5–6 hours with race nutrition (60–90 g carbs/hour).
Peak long run: 2–2.5 hours — not necessarily a full marathon in training.
Monthly long brick: 4–5 h bike + 60–90 min run.
Sample peak week (18 h)
- Mon: 60 min swim
- Tue: 2 h bike + 40 min run
- Wed: 75 min easy run
- Thu: 90 min bike (intervals)
- Fri: Rest
- Sat: 5.5 h bike (race fueling)
- Sun: 2 h long run
Common mistakes
- Ramping volume too fast — Ironman rewards consistency over 6 months.
- Running a full marathon in training — unnecessary injury risk.
- Neglecting recovery weeks every 3–4 weeks.
Using Vo2Max
Vo2Max Pro handles Ironman-distance periodization — long bikes, brick runs, recovery weeks, and taper mapped across your full season.
Related guides
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Ironman 70.3 Training Plan (Half Ironman)
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What Is Periodization in Endurance Training?
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Frequently asked questions
How many hours per week for Ironman training?
13–20 hours at peak. Most age-groupers train 14–16 hours.
How long to train for an Ironman?
20–24 weeks minimum from 70.3 fitness; 6+ months from Olympic distance.
What is the longest training ride for Ironman?
5–6 hours, 3–4 weeks before race day.
Do I need to run a marathon in Ironman training?
No — a 2–2.5 hour long run and brick sessions prepare you for the marathon off the bike.