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Table of Contents
03. Overview of 4 Questions 10. Do I have the speed?

04. AM I Healthy? 11. Pace Charts

05. Do I have the time? 15. Can I go the distance?

06. SWOTT Analysis 15. Options for Training

08. Time Management Worksheet 16. Info on BECOME ONE

18. What’s Your Why?

 Are you half way staring at 4 Questions to get you started
the black line wondering…. 1. AM I HEALTHY? PHYSICALLY, MENTALLY, STRUCTURALLY.

Can I take it all the way? In the final miles of your long run do you wonder, 2. DO I HAVE THE TIME?
Can I can do an IRONMAN this year? Don’t believe the hype! Often coaches cut excessive training schedules down, and get better results
for the athlete. IRONMAN is ABSOLUTELY a step up in training, but it doesn’t have to be 20 hours per
.5% of humans have crossed an IRONMAN Finish Line! If you week and take over your life.
are training for a IRONMAN 70.3 that means you are as close to

that special group as you can get. So let’s find out if this Included are time management tools many of our athletes have found useful.
is your year.
3. DO I HAVE THE SPEED?
In the following pages you will find the questions we I know we don’t think of IRONMAN as a fast event, but we do need to make certain cut-off times.
typically ask an athlete when they get the bug: Based on your workouts, can you confidently make the cut off times for the IRONMAN? This is an
Answer them yourself first, then talk to your ultra-endurance event, so what does it take to barely make each cut off? Check out our pacing charts!
coach and get their opinion. If you don’t have
a coach, talk to one of our IRONMAN U 4. CAN I GO THE DISTANCE?
Certified Coaches that can guide you No matter how you cut it, you’ll travel 140.6 miles on race day via swim, bike and run. It’s the ultimate
on your journey. A link to our Find A combination of pacing, durability and energy management and that secret ingredient - determination.
Coach tool can be found here. Some of this is pure workout, but a lot of this is the “Right Workout and Proper Planning” Use the
SWOTT sheet on page 7 to help dial in your next steps.

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 Am I Healthy?
PHYSICALLY: Is my body absorbing the workouts? Am I making progress each day?

MENTALLY: Am I cooked? Do I want to get out of bed for my workout or am I really itching for that
break? Is todays training an “I have to” or “I Want to” decision?

STRUCTURALLY: Am I injured, have a nagging pain or something I have ignored just to get to the
70.3 finish line?

Talk to your significant other, training partners, coach or PT. These folks can give you an honest opinion if you are
struggling with the questions above.

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 Your SWOTT
DON’T BELIEVE THE HYPE! Cutting excessive training schedules down, can lead to better results
for the athlete. IRONMAN is ABSOLUTELY a step up in training, but it doesn’t have to be 20 hours per
week and take over your life.

Walking through your SWOTT can help you determine an overall vision of where you currently stand
and adjustments you can make if IRONMAN is in your sights.

STRENGTHS | WEAKNESSES | OPPORTUNITIES | TIME | TOYS

STRENGTHS WEAKNESSES
(Where to you feel strongest right now in training?) (What areas do you feel still need some work
or have you hung up?)

OPPORTUNITIES TIME TOYS

Do I Have
(What tweaks can you make in the (How is training currently fitting into your (Are there “toys” that can help you with
next few weeks?) life, where can you potentially find a little your goals, ex: An indoor trainer to open
extra time?) up ability to get cycling workouts in)

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the Time? 07
 Time Management
Quick tool that can give you an overview of what the weeks leading up to an IRONMAN. By plugging in
a race date and working backwards you can estimate your weekly training commitment. This is also a
great tool to use in planning out life’s weekly commitments and upcoming events.

Worksheet
IRONMAN Time Management Worksheet - IRONMAN _________________
Phase Week Dates Time Needed* My Available Time to Train
*range is goal dependant Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 3-6 hrs
Week 2 3:30 - 7 hrs
Week 3 4 - 8 hrs
Week 4 3:45 - 7 hrs
Week 5 4:15 - 8 hrs
Base
Week 6 4:45 - 9 hrs
Week 7 5:30 - 10 hrs
Week 8 5:15 - 9 hrs
Week 9 6 - 10 hrs
Week 10 6:45 - 11 hrs
Week 11 7:15 - 12 hrs
Week 12 7 - 11 hrs
Week 13 7:15 - 12 hrs
Week 14 7:45 - 13 hrs
Week 15 8 - 14 hrs
Build
Week 16 7:45 - 13 hrs
Week 17 8:15 - 14 hrs
Week 18 4:45 - 8 + 5150 race
Week 19 9:15 - 15 hrs
Week 20 9:15 - 16 hrs
Week 21 9:30 - 16 hrs
Week 22 4:30 - 6 + 70.3 race
Week 23 10 - 17 hrs
Peak
Week 24 10 - 18 hrs
Week 25 10 - 19 hrs
Week 26 10 - 19:15 hrs
Week 27 10 - 20 hrs
Taper Week 28 10 - 14:30 hrs
Week 29 7:30 - 11 hrs
Race Week 30 4- 5 + IRONMAN race RACE WEEKEND!!

RACE: ___________________________ Race Date: ______________

1. Fill in your target race and Race Date
2. Fill in the dates of each week based on your target race
3. Fill in available time to train each week and compare to time needed column
(remember to schedule a rest day!)

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 Do I Have
the speed?
I know we don’t think of IRONMAN as a fast event, but we do need to make
certain cut-off times.

Based on your workouts, can you confidently make the cut off times for the
IRONMAN? This is an ultra-endurance event, so what does it take to barely make
each cut off?

Use our pacing charts to determine estimated times for your IRONMAN distances.

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 YOU HAVE A COMMUNITY
Facing a new challenge is a great adventure. As you start planning your path to the finish line don’t
forget about the strong community that is here to help you along your journey. A solid support sys-
tem is an important asset and can provide the foundation you need to stay consistent and motivated.

EXCITED TO HELP YOU GET IRONMAN TRI CLUB PROGRAM

• Over 1,900 clubs in the US and Canada registered with the IRONMAN Tri Club Program

TO THAT FINISHLINE •
•
Many clubs train together virtually or in person
Clubs provide a strong network of athletes for questions and moral support, in addition to
promoting accountability and of course FUN!

LEARN MORE ABOUT IRONMAN TRICLUBS HERE

HIRE A COACH
• One on one personalized program designed specifically for you
• Ability to interact directly with coach to make adjustments and analysis results
• IMU Certified Coaches are trained specifically in preparing athletes for IRONMAN events

FIND A COACH

PURCHASE A TRAINING PLAN

• Training plans customized for specific IRONMAN races
• Provide a map through training and guidance on weekly schedule
• Accountability and helps you stay on track and plan in advance

PURCHASE A TRAINING PLAN

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 BECOME ONE Program
Become One gives first-time IRONMAN athletes everything they need to get to their first IRONMAN
finish line: smart coaches, motivating training partners, and key training resources. The IRONMAN
journey isn’t meant to be a solo undertaking—Become One helps athletes tap into triathlon’s unique
community and our extensive resources.

We can’t wait to hear your name called as you cross the finish line and become an IRONMAN!

BECOME ONE RESOURCES

• “In Training” badge: Announce your commitment to conquer this challenge on social.
• Set your Target: Tips for Selecting a Race
• Connect with your Community: Explore Community Resources that can offer support
in your journey.
• Make a Plan: Tips and Resources for mapping out a plan that gets you to the finish line.
• Education: Resources to help guide you along the way.

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 WHAT’s YOUR WHY?
If 100 people opened this book, 99.5 of them stopped at the first page. If you’ve read this far, and you
have answered these questions, then you are part of the .5% of the world that has what it takes to call
themselves an IRONMAN.

ALL THAT REMAINS NOW IS YOUR WHY

Why is this important to you?

Answer that question, write it down and put it somewhere you’ll see if every day.

Then pick a race, you are ready.

We’ll see you at the finish line,

IRONMAN

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