Ironman Frankfurt — Training Plan
A 20-week Ironman (Full Distance) training plan with swim, bike, run, and brick workouts — tailored for this course's rolling bike, lake swim, and 23°C race-day conditions.
Swim
3800m
lake · conditional wetsuit
Bike
180km · ↑1000m
rolling · non-drafting
Run
42.2km · ↑150m
flat · road
Training Considerations for This Race
Brick Workouts Essential
Include weekly bike→run sessions. Your legs will feel like concrete off the bike — brick training teaches your body to handle the transition.
Race Nutrition Practice
Practice nutrition on every long session. Target 60–90g carbs/hour on bike, 30–60g/hour on run. Test everything in training.
20-Week Training Plan
Get a personalized week-by-week plan with swim, bike, run, and brick workouts — paces and coaching cues tailored for this race.
Free · Personalized for this race
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