For who
For triathletes training for the 3.8K swim in a full Ironman. Perfect for swimmers with a solid endurance base looking to improve pacing, technique, and open water confidence.
Ironman Triathlon
Triathlon • Endurance • 3.8K
37
Workouts
3200
Avg. Meters
56
Avg. Mins
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DuoSwimPlan blueprint
Triathlon & Open Water
Ironman Triathlon
Triathlon · Endurance · 3.8K
- Workouts
- 37
- Avg. metres
- 3,200
- Avg. mins
- 56
The shape of your trainingDistance / swim
First swim
Ironman Foundations
2,400 m 42 min
Mid-plan
Hold The Line
3,200 m 56 min
Final swim
Race The Ironman
4,750 m 83 min
SYNCS WITH:
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WATCHWATCHWATCHTraining focus
Long-distance endurance pool training with a strong open water skill focus — built to help you swim efficiently, confidently, and strong from start to finish.
What to expect
Progressive, race-specific workouts designed to boost aerobic power, refine technique, and build mental toughness. Includes sighting, buoy turns, best effort sets, and race simulation swims.
Equipment you need
You can adjust the equipment to suit your preferences and available gear.
How to get started
Download DuoSwim, start your first workout, and build momentum this week.
Step 1
Download the app
Download DuoSwim and log in to unlock your plan and workout guidance.
Step 2
Choose your plan
Start your recommended plan or choose the one that fits your goal and schedule.
Step 3
Start your workouts
Follow your workouts with clear pacing, intervals, and progress tracking built in.
Step 4
Track your workouts
Review your completed workouts and progress in DuoSwim.
Workout distance progression
Distances from the first 12 workouts in this plan. See the full workout list below.
2400m1
2400m2
2700m3
3000m4
2700m5
2500m6
3000m7
3000m8
3800m9
3400m10
3000m11
2500m12
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
Ironman Foundations
42 min · 2400m
Base To Burn
42 min · 2400m
Kick, Pull & Swim
47 min · 2700m
Cruise & Go
53 min · 3000m
Threshold Builder
47 min · 2700m
View all workouts
Test Set I
44 min · 2500m
Smooth & Strong
53 min · 3000m
Double Descend
53 min · 3000m
Long Haul I
67 min · 3800m
Endure & Ignite
60 min · 3400m
Aerobic Pyramid
53 min · 3000m
Test Set II
44 min · 2500m
Sight & Strength
53 min · 3000m
Flow To Fire
70 min · 4000m
Yellowline Builder
61 min · 3500m
Drop Ladder
56 min · 3200m
Sight & Swim
53 min · 3000m
Best Avg Challenge I
53 min · 3000m
Hold The Line
56 min · 3200m
Build To Burn
56 min · 3200m
Long Haul II
70 min · 4000m
Cruise & Crush
53 min · 3000m
Aerobic Progression
56 min · 3200m
Test Set III
70 min · 4000m
Stroke To Threshold
60 min · 3400m
Flow & Surge
63 min · 3600m
Twin Descend
56 min · 3200m
Endurance Flow
53 min · 3000m
Efficiency Engine
61 min · 3500m
Test Set IV
70 min · 4000m
Gear Up & Go
56 min · 3200m
Dual Descend
70 min · 4000m
Best Avg Challenge II
49 min · 2800m
Split Mastery
53 min · 3000m
Stroke Tune-Up
49 min · 2800m
Taper & Prime
42 min · 2400m
Race The Ironman
83 min · 4750m
Dryland
We recommend Strength Gains to pair with this plan — building full-body strength and efficiency to support your Ironman swim.
Explore Ironman Triathlon in DuoSwim.
First week free. Cancel anytime.
FAQ: All you need to know about Ironman Triathlon
Answers to common questions about this plan, equipment, pacing, and getting started.
For triathletes training for the 3.8K swim in a full Ironman. Perfect for swimmers with a solid endurance base looking to improve pacing, technique, and open water confidence.
Take your swimming to the next level
A clear, structured path that helps you train with confidence and keep progressing week by week.
First week free. Cancel anytime.