Full IRONMAN

TriHard$$$1 daySpring, Summer, Autumn1 training

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.

Part of a progression

Path to Full IRONMAN

Capstone

From first 5K to 140.6 miles — build running, cycling, and open-water confidence across five progressive races.

5K Race

Structured training · Race-day pacing

Sprint Triathlon

Open-water swimming · Brick workouts · T1/T2 transitions

Olympic Triathlon

Extended race duration · Pacing across all three disciplines

IRONMAN 70.3

Race-day nutrition · Long-course pacing strategy · Gear logistics

Full IRONMAN — you are here

Start with Step 1