How to Train for IRONMAN in Six Months | Ep 568
Oxygenaddict Triathlon Podcast
Weekly Template: Rides, Runs, Swims, Recovery
Rob lays out a repeatable week: three rides, three runs, 2–3 swims, strength and one recovery day.
If you've just realised your Ironman or 70.3 is just six months away, and don't feel like you have any sort of plan - let alone feel in any way prepared … don’t panic.
In this episode, Coach Rob breaks down exactly how to plan your next six months so you can make the big fitness gains needed without having to put the rest of your life on the back-burner.
Whether you’re a first-timer or returning IRONMAN looking to better a past performance, this simple, repeatable structure will show you how to use your limited training time as effectively as possible.
You’ll learn:
- Why six months is plenty of time - if you train smart
How to build an achievable weekly training structure that actually fits around real life
Why “complete well” beats “race hard” for 90% of age-groupers
The key principle that prevents injuries and burnout (and guarantees consistency)
How to progress your long ride and long run safely every week
The role of race-simulation weekends
Why bike fitness is the foundation of your entire Ironman
The run-walk method that protects you from niggles and enables you to run for longer, without compromising your run-specific fitness
How to approach swim training when technique is your biggest limiter
What to do when illness or life inevitably interrupts your plan
If you want a clear, confidence-boosting roadmap to get you from now to race day, this episode will give you everything you need to build your own Ironman or 70.3 training plan.
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SPONSORS
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Thinking about your first Ironman or 70.3 in 2026? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.
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Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season here: https://team.oxygenaddict.com/consultation-call/
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And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.
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