YOUR FIRST IRONMAN | Sisu 6 Month Training Plan + Cycling & Running Workout Files

Prepare for your first full distance triathlon with a clear daily plan and an understanding of the purpose behind your training.

Created by Sisu Endurance Lab, this package combines a 70 page training guide with 17 structured workout files. It takes you through 24 weeks of swimming, cycling, running, strength, recovery, and race preparation, building toward the demands of 140.6 miles.

WHAT’S INCLUDED

• A complete 168 day training calendar with session durations, execution instructions, and purpose cues.

• Six training blocks, each lasting four weeks, with monthly overviews.

• Swim sessions, technique guidance, and open water progression.

• Cycling and running sessions, including long endurance work, controlled race efforts, and brick sessions.

• Progressive strength training.

• Practical nutrition, fueling, hydration, and recovery guidance.

• Race preparation, readiness checkpoints, and a final taper.

• Nine cycling .zwo files and eight running .fit files.

• A workout index and file installation guidance.

HOW THE PLAN PROGRESSES

Training begins at approximately 4 hours 50 minutes per week and builds toward a peak of 14 hours 50 minutes, including strength.

The first five blocks follow three building weeks followed by a recovery week. Week 21 is the final peak, followed by a taper through race week. The longest scheduled ride is five hours, and the longest run is two hours with planned walking.

The goal is to develop the endurance, consistency, and practical preparation needed for your first full distance race. No specific finishing time is promised.

THE CYCLING FILES

Nine structured .zwo workouts use power targets expressed as a percentage of your FTP:

• Easy Aerobic: 30 minutes

• Cadence Control: 45 minutes

• Aerobic Durability: 60 minutes

• Controlled Tempo: 65 minutes

• Race Rhythm: 70 minutes

• Race Rhythm: 75 minutes

• Long Rehearsal: 4 hours 30 minutes

• Peak Rehearsal: 5 hours

• Race Week Primer: 30 minutes

Use these with software that supports .zwo workouts. Set your FTP appropriately and check the imported duration and targets before starting.

THE RUNNING FILES

Eight structured .fit workouts contain timed steps and written perceived effort cues:

• Easy Run Walk: 30 minutes

• Relaxed Strides: 35 minutes

• Steady Blocks: 45 minutes

• Brick Run: 20 minutes

• Long Run Walk: 90 minutes

• Long Run Walk: 120 minutes

• Brick Rehearsal: 30 minutes

• Race Week Primer: 20 minutes

These are planned workout files for compatible devices, rather than recordings of completed activities. They guide the session through time and effort without requiring a fixed pace.

HOW TO USE THE PACKAGE

1. Download and unzip the file. Start with the complete PDF guide.
2. Read the starting requirements, effort guidance, nutrition, and strength sections.
3. Align your race with the end of week 24. The plan uses six four week training blocks, approximately six months, rather than named calendar months.
4. Follow your current block and weekly calendar. Each day explains the work to complete.
5. Match the workout codes in the calendar to the files in the cycling and running folders. Load the selected session into compatible software or a device using the guide’s instructions.
6. Adjust training when recovery, fatigue, or life demands require it. Avoid compressing missed sessions into later days.

WHO IT’S FOR

Athletes preparing for their first full distance triathlon who already have a basic endurance foundation.

Before starting, you should have completed four to six consistent weeks of approximately four to six training hours per week. You should be comfortable swimming 400 to 600 metres with breaks, cycling for 60 minutes, and running or walking for 30 minutes without pain.

FORMAT AND COMPATIBILITY

Delivered as a digital ZIP containing one PDF guide, nine cycling .zwo files, eight running .fit files, and a README.

The workout files cover selected key sessions. The complete daily schedule is contained in the PDF and does not automatically populate a TrainingPeaks calendar. Running .fit files are not guaranteed to import into TrainingPeaks. Device and app compatibility varies.

This is a self guided training package. Individual coaching and ongoing plan adjustments are not included.

An independent Sisu Endurance Lab training guide. Not affiliated with or endorsed by IRONMAN.