Full IRONMAN
What it takes
The full IRONMAN — 3.8km swim, 180km bike, 42.2km marathon — is the ultimate endurance test in multi-sport racing. Training 15-20 hours per week over 24-36 weeks, an IRONMAN demands total commitment. The 50-59 and 60-64 age groups are among the largest at every IRONMAN event, and Kona remains the sport's holy grail. 48% of IRONMAN finishers are over 40.
Get inspired
Injury Prevention for This Adventure
These are the most common injuries for tri athletes over 50. A few minutes of targeted prehab each week can keep you on track.
Part of a progression
Path to Full IRONMAN
CapstoneFrom first 5K to 140.6 miles — build running, cycling, and open-water confidence across five progressive races.
Structured training · Race-day pacing
Open-water swimming · Brick workouts · T1/T2 transitions
Extended race duration · Pacing across all three disciplines
Race-day nutrition · Long-course pacing strategy · Gear logistics
Full IRONMAN — you are here