Speed Optional Ironman (140.6) Starter

Train Smarter with a Simple, Beginner-Friendly Plan

This program is built with simplicity in mind—requiring minimal equipment while delivering a clear, no-fuss approach to training. Straightforward, effective, and easy to follow, it’s designed to fit seamlessly into your busy schedule.

Using Pace and Power, the plan gradually builds your swimming, biking, and running fitness through structured, distance and time-based workouts. You’ll gain endurance, strength, and confidence in all three disciplines—without feeling overwhelmed. Along the way, you’ll also receive guidance on pacing, recovery, and race-day basics so you arrive prepared, not stressed.

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Who Is This Plan For?

This plan is ideal for the beginner triathlete who meet a basic fitness foundation:

-Able to jog for 20 minutes continuously

-Comfortable riding a bike for 30 minutes (any pace, indoors or outdoors)

-Able to swim 200 meters (4 laps of a 25m pool) without stopping, using any stroke

Triathlon racing experience is recommended but not required.  A willingness to commit and a positive attitude are highly recommended. If you meet these baselines, you’re ready to go!

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What Equipment Do You Need?

Because the workouts are based on Pace and Power, there are some basic equipment needs:

-Smart watch or similar GPS tracking device, used to track pace and distance

-Heart Rate monitor (recommended)

-Power Meter or Speed Sensor (Virtual Power) for bike workouts

-Rouvy, Training Peaks Virtual, Zwift or other Biking Type Software or SmartWatch such as a Garmin for Bike Workouts

-Triathlon Equipment (googles, swim aids, swimsuit, bike, running shoes, etc.)

A stationary trainer is a great option if you prefer to ride indoors, but it’s not essential if you can ride outdoors or have access to a gym bike that records distance.

All workouts can be adjusted to Rate of Perceived Exertion, Heart Rate Thresholds, Pace Thresholds, Etc.