The full distance rewards the athlete who built the engine and learned to pace it. This plan does both.
A thorough 24-week Ironman build — deep aerobic base, progressive long sessions, race-specific bike and run work, and the fueling and pacing rehearsal that decides whether you run the marathon or walk it. Periodized to peak you and tapered so you toe the line durable, not depleted.
Athletes targeting a full Ironman / 140.6 — first-timers determined to finish, or experienced triathletes chasing a time or a Kona slot.
- ✓24 weeks of periodized swim/bike/run training
- ✓Pace / power / CSS targets across all three disciplines
- ✓Progressive long rides and runs, plus brick sessions
- ✓A detailed fueling and pacing strategy for race day
- ✓Strength, durability, and recovery work
- ✓A genuine taper engineered for the full distance
- ✓Purpose notes on the key sessions
Built on the method of Breno Melo — 4× IRONMAN World Championship qualifier.
Want weekly feedback and race-day strategy? Apply for 1:1 coaching instead.
What a typical week looks like.
Swim technique set + mobility
Bike intervals (threshold/VO2) on power
Run threshold session + core
Swim endurance set + easy spin
Rest or easy recovery swim
Long ride + brick run off the bike
Long run, aerobic, plus stretching
Instant delivery via TrainingPeaks (no paid TrainingPeaks membership required) + PDF · Ironman 140.6 · 24 weeks · 12–18h/week