140.6 Full Distance

Plan Goal:
Cross the Ironman finish line with strength, confidence, and pride.
This 19-week training plan is built to prepare you for one of the most demanding challenges in sport: a 3.8km swim, 180km bike, and 42.2km run — back-to-back. Whether you're aiming to complete your first Ironman or looking to improve on past performances, this structured program will guide you from base-building to race execution.
You’ll train with purpose, recover smart, and steadily build the endurance, skill, and resilience needed to go the distance — and finish strong.
 
What to Expect:
✅ Progressive structure — from early base miles to race-specific sharpening
✅ Technique-focused sessions to improve efficiency and reduce injury risk
✅ Real-world intensity guidance using Pace, heart rate and power
✅ Key workouts tailored to simulate race-day demands
✅ Rest and recovery built in to support consistency and reduce burnout
✅ Integrated pacing and fuelling practice across all three disciplines
✅ Reminders to test and train with your full race kit before the big day
 
Perfect For:
First-time Ironman athletes looking for a clear, manageable plan
Experienced triathletes stepping up to 140.6 with purpose
Athletes aiming for a strong and confident finish — not just survival
Anyone seeking a smart, flexible, well-balanced approach to Ironman training
 
Optional Add-Ons for Extra Gains:
To support your plan and enhance overall performance, we recommend including some complementary work alongside your core training. These are entirely optional — but incredibly effective.
✅ Strength & Conditioning – Build durability, improve movement quality, and reduce injury risk
✅ Mobility & Recovery – Stay supple, recover quicker, and support joint health throughout the plan
✅ Functional Fitness / CrossFit – Build whole-body resilience, boost power and confidence
Need help integrating these? Drop us a message — we’re happy to help.
Train smart. Stay consistent. Trust the process.
You're on your way to becoming an Ironman.