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30 Week Advanced Ironman Triathlon Training Plan for Advanced Swimmers

Experience Level

Advanced

Number of Weeks

Training Plan Introduction

Introducing our 30-week training plan, tailored for triathletes with a solid base and ample training time. Focused on helping you achieve your personal best and fastest time, this plan will guide and challenge you throughout your journey.

Recommended Starting Ability

Swim consistently faster than 1:50 per 100 meters.
Cycle comfortably for 1.5 hours.
Run for 1 hour.

30-Week Structured Progression

Our plan is divided into six carefully designed blocks, each focused on building your fitness, confidence, and race-day readiness:

Block 1 (Weeks 1-5): Base Endurance
Block 2 (Weeks 6-10): Increasing Volume
Block 3 (Weeks 11-15): Solidifying Endurance
Block 4 (Weeks 16-20): Race-Intensity Endurance
Block 5 (Weeks 21-25): Race Pacing
Block 6 (Weeks 26-30): Peaking and Tapering

Enhancing Your Swim Skills

This plan has swim sessions optimised for strong swimmers, focusing on fine-tuning your technique for maximum efficiency and speed.

Training at Optimal Intensity

Our sessions are tailored to your pace, ensuring optimal intensity for improvement. Bike sessions focus on power or perceived exertion, so you can maximise workouts even without a power meter.

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

8 to 10 sessions per week, averaging 1.5 hours each.
A typical week includes 2 swims, 3 bike rides, 3 runs, and 2 strength sessions.
1 to 2 rest days weekly to ensure proper recovery and avoid burnout.

Performance Focused

Focus on building strength, speed, and endurance to help you reach your goals.
Challenging yet rewarding progression ensures you’re always improving.

Flexibility

Training plan allows for 1 to 2 rest days weekly, giving you space for recovery and adjusting your training load.
Structured progression that fits into your lifestyle while maintaining consistency.

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.