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25 Week Beginner Ironman Triathlon Training Plan for Intermediate Swimmers

Experience Level

Beginner

Number of Weeks

Training Plan Introduction

Introducing our 25-week training plan, designed specifically for those stepping up to the full distance. Whether it’s your first time or you’re seeking a time-efficient plan to get you a PB, this will guide you step by step to the finish line.

Recommended Starting Ability

Swim consistently between 1:50 and 2:30 per 100 meters.
Cycle comfortably for 1 hour.
Run for 45 minutes.

25-Week Structured Progression

The plan is divided into five key blocks, each designed to build fitness and confidence:

Block 1 (Weeks 1-5): Building Base Endurance
Block 2 (Weeks 6-10): Increasing Training Volume
Block 3 (Weeks 11-15): Solidifying Endurance
Block 4 (Weeks 16-20): Race-Pace Endurance
Block 5 (Weeks 21-25): Peaking and Tapering

Enhancing Your Swim Skills

This plan has swim sessions optimised for intermediate-level swimmers, helping you maintain your rhythm and build the endurance needed to move up the pack on race day.

Training at the Right Intensity

Our sessions are tailored to your pace, ensuring optimal intensity for improvement. Bike sessions focus on power or perceived exertion, allowing you to maximise your workouts even without specialised equipment.

Keeping You Motivated

To keep you engaged, we’ve varied the workouts and given detailed explanations, ensuring you stay motivated as well as maintain continual progression.

Integration & Support

The plan integrates with smartwatches for live tracking, and you’ll have access to a full training calendar to monitor your progress. Sessions are based on your target paces, ensuring you’re working towards your specific goals.

If you need assistance setting your target paces, feel free to leave your email when purchasing, and I’ll personally help guide you in setting them.

Additionally, you’ll have my full support via email whenever it’s needed. I’m here to help you stay on track and achieve your goals.

Training Plan Sample

Key Features

Coaching Support Included

Every plan comes with access to my coaching support via email, so you can ask questions about your training plan, or get guidance for your event.

Structured Plan

5 to 7 sessions per week, averaging around an hour and a half.
A typical week includes 2 swims, 2 bike rides, 2 runs, and 1 strength session.
2 to 3 rest days each week to ensure ample recovery and freshness as fitness builds.

Performance Focused

Focuses on building the endurance and strength needed to hit your goals.
Steady, manageable progression to gain confidence as race day approaches.

Flexibility

Training plan designed to fit into a typical schedule with sufficient rest days.

Training Plan Guarantee

We will swap any training plan to another similar plan if you are finding it too easy or too hard. You need to leave your email when purchasing for this guarantee.

Training Plan Cost

Training plans are processed in USD $. Conversions are estimates.

Alternatively, view this plan on Training Peaks

Your Coach

Hi, I’m Chris.

I’m a qualified triathlon coach with 12 years of experience, having coached everyone from complete beginners to Ironman age-group podium athletes.

My coaching philosophy is centered on efficiency, ensuring no training time is wasted. I’m dedicated to helping athletes maximise their potential by focusing on smart, effective training.