Ironman Hub: Training Guides, Workouts and Preparation

The Ironman hub delivers structured triathlon training with clear zones, workouts, beginner guides, pacing support, recovery, preparation and mindset guidance.

Beginners Guides

Beginners Guides
Triathlon Blog
Ironman Distances Explained: The Swim, Bike and Run Guide
Ironman Distances Explained: The Swim, Bike and Run Guide

Discover how far each discipline goes in a full Ironman race and what it takes to complete the 140.6-mile challenge.

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Half Ironman / 70.3 vs Full Ironman: What’s the Difference?
Half Ironman / 70.3 vs Full Ironman: What’s the Difference?

Compare the differences in distance, pacing and preparation between a Half Ironman and Full Ironman.

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Ironman Swim Workouts: 10 Example Training Sessions
Ironman Swim Workouts: 10 Example Training Sessions

Explore 10 example swim workouts that improve efficiency, pacing and endurance for your Ironman race preparation.

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Ironman Marathon Workouts: 10 Example Training Sessions
Ironman Marathon Workouts: 10 Example Training Sessions

Explore 10 key run workouts that build strength, control and race-day durability for your Ironman marathon leg.

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Ironman Bike Workouts: 10 Example Training Sessions
Ironman Bike Workouts: 10 Example Training Sessions

Explore 10 example bike sessions that build strength, speed and control for long-distance Ironman success.

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10 Ironman Example Brick Sessions for Performance
10 Ironman Example Brick Sessions for Performance

Master your Ironman prep with 10 example brick sessions. Learn how to blend bike and run training to build endurance, transitions and late-race strength.

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How to Train for an Ironman: The Complete Training Guide
How to Train for an Ironman: The Complete Training Guide

Discover what it takes to complete an Ironman 140.6. Learn how to train for the 3.8K swim, 180K bike and 42.2K run and master your first full-distance triathlon.

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Ironman Triathlon Explained: The Complete Beginner’s Guide
Ironman Triathlon Explained: The Complete Beginner’s Guide

Explore what makes the Ironman triathlon so demanding. Understand the distances, time limits and mindset required to complete your first full-distance race.

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Zone 1 / Active Recovery

Zone 1
Triathlon Blog
Ironman Training: When and How to Take a Recovery Week
Ironman Training: When and How to Take a Recovery Week

Discover why recovery weeks are essential during Ironman training. Learn how to schedule rest to protect performance, boost adaptation and avoid overtraining.

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Zone 2 / Endurance

Zone 2
Triathlon Blog
Ironman Training: The Key Benefits of Long Runs Explained
Ironman Training: The Key Benefits of Long Runs Explained

Learn why the long run is vital in Ironman training. Discover how it builds fatigue resistance, aerobic capacity and mental strength for a strong finish on race day.

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Ironman Training: The Key Long Ride Benefits Explained
Ironman Training: The Key Long Ride Benefits Explained

Discover why long rides are essential for Ironman success. Learn how extended endurance sessions build stamina, pacing control and mental resilience for race day.

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Ironman Training: What Is Zone 2 / Endurance Workouts?
Ironman Training: What Is Zone 2 / Endurance Workouts?

Learn how Zone 2 endurance training builds aerobic durability for long-course Ironman success. Discover why low-intensity effort is the foundation for race-day stamina.

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Zone 3 / Tempo

Zone 3
Triathlon Blog
10 Ironman Zone 3 / Tempo Example Bike Training Sessions
10 Ironman Zone 3 / Tempo Example Bike Training Sessions

Explore 10 tempo bike sessions designed to improve sustained power, pacing and control for your Ironman race.

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10 Ironman Zone 3 / Tempo Example Swim Training Sessions
10 Ironman Zone 3 / Tempo Example Swim Training Sessions

Explore 10 tempo swim sessions designed to improve pace control, endurance and race confidence for Ironman.

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10 Ironman Zone 3 / Tempo Example Brick Sessions
10 Ironman Zone 3 / Tempo Example Brick Sessions

Explore 10 example tempo brick workouts that blend steady pacing across swim, bike and run. Learn how to control intensity and build endurance for Ironman brick training success.

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Ironman Training: What Is Zone 3 / Tempo Workouts?
Ironman Training: What Is Zone 3 / Tempo Workouts?

Learn how Zone 3 training supports aerobic efficiency, tempo pacing and mental control for sustained Ironman performance.

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Ironman Training: 10 Zone 3 / Tempo Example Run Sessions
Ironman Training: 10 Zone 3 / Tempo Example Run Sessions

Explore 10 structured tempo sessions to improve your marathon pace, build stamina and enhance your ability to hold strong effort over time.

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Zone 4 / Threshold

Zone 4
Triathlon Blog
10 Ironman Zone 4 / Threshold Example Brick Sessions
10 Ironman Zone 4 / Threshold Example Brick Sessions

Discover 10 example threshold brick workouts to improve your bike-run transition. Learn how to build pacing control, lactate clearance and race-day resilience with combined sessions.

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10 Ironman Zone 4 / Threshold Example Bike Sessions
10 Ironman Zone 4 / Threshold Example Bike Sessions

Learn how to improve race pace and fatigue resistance with threshold bike sessions. Discover 10 example workouts that build control, strength and execution for your Ironman ride.

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Ironman Training: What Is Zone 4 / Threshold Workouts?
Ironman Training: What Is Zone 4 / Threshold Workouts?

Learn how to use Zone 4 to sharpen your threshold power. Discover how training at the edge of sustainable effort improves pacing control and endurance for Ironman racing.

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10 Ironman Zone 4 / Threshold Example Run Sessions
10 Ironman Zone 4 / Threshold Example Run Sessions

Discover 10 powerful Zone 4 threshold workouts to boost your marathon speed, lactate clearance and stamina in race conditions

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Zone 5 / VO2 Max

Zone 5
Triathlon Blog
Ironman Training: What Is Zone 5 / VO2 Max Workouts?
Ironman Training: What Is Zone 5 / VO2 Max Workouts?

Learn how VO2 max training boosts top-end speed and oxygen efficiency. Discover how Zone 5 sessions help sharpen your intensity and race-day performance in Ironman training.

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Triathlon Blog
Ironman Training: When and How to Take a Recovery Week
Ironman Training: When and How to Take a Recovery Week

Discover why recovery weeks are essential during Ironman training. Learn how to schedule rest to protect performance, boost adaptation and avoid overtraining.

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Ironman Recovery

Recovery