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.
Triathlon & Open Water
Ironman Triathlon
Triathlon • Endurance • 3.8K
Swim strong. Conquer Ironman.
37
Workouts
3200
Avg. Metres
56
Avg. Mins
SYNCS WITH:
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WATCHWATCHWATCHWATCHWATCHWATCHWATCHTraining 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
Hit your goal
Stay consistent each week, build momentum, and reach your goal with confidence.
Results you will get
- ✓Build endurance and control for the Ironman swim
- ✓Sharpen pacing and maintain form under fatigue
- ✓Master sighting, buoy turns, and stroke rhythm
- ✓Test readiness with challenge sets and a final taper
Testimonials
- 620 swimmers training with this plan
- • “Felt calm and in control on race day.” – Natalie
- • “Built serious stamina and learned how to sight better.” – Jake
- • “Helped me hit my Ironman swim goal time.” – Kevin
Distance by intensity zone
Breakdown of distance covered in each heart rate zone per workout.
Z1Z2Z3Z4Z5
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.
Ready to dominate the Ironman swim?
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.
Ironman Triathlon
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